Perfect because I plan on riding hard on Saturday.

This will be #3 Lynne for me, how much can I improve?

this should be interesting.

woa...early post! I'm gonna like this WOD!

Ooooohh, I like this one. 2nd time around for me, lets see how I do.

DO WORK!!!

Nice pic. More dynamic than the last one. After enlarging and reading the T-shirt text, I just hope the photographer had a decent zoom lens, so as not to get too close. I guess SWAT guys aren't big into hugs.

boy oh boy, my back will have to wait at least one more day to rest... he's not gonna be happy to hear that...

I'm starting to miss the main site wods already and it's only been a week or so. :/

an as Rx'd "DT" in the bag at 11:42. 105# 3 months ago was waaayyyy too heavy, today I could prolly have gone up 5! Still making progress at 38! Lynne however is going to kick my butt as 160# bench is totally undoable.....now, maybe in 3 more months..? Been following Melissa Byers 30 day paleo challenge, and I think it is just the kick I need to finally clean up my diet issues. Thanks to her - check out her blog. google search her. she's pretty awesome. But do not cross her......she will not suffer a fool.

So does it matter if you do dead hang or kipping pullups?

anyone ever do pushups instead of bench press reps? Just wondering how it compares....

This is the third or fourth sweet-ass workout in a row. I'm liking it a lot.

FRAT:
I actually took an extra rest day today - so I'm gonna do DT tomorrow (scaled of course). I plan on taking Saturday and Sunday off as well. I finally surrendered to lack of improvement, severe fatigue, loss of appetite, general malaise, aggravation of back problem. I'm hoping the rest helps me.
God Bless all

dang looks like I gotta go to the gym.

Should girls be doing body weight BP also?

Ethan,

You can do either just make sure you write it down so you can compare it next time. I think most people doing kipping. I love this work out!! Look forward to it tomorrow. Have a hockey game tonight, see how DT treats me tonight.

#13 Stephen -

I just took a week off and kicked back in w/ DT today. First full-week break I've taken since starting CF last fall. I wasn't totally burned out, but parts of my body were nagging me for some rest (a little elbow tendo, right shoulder was yelling, one hammy wouldn't loosen up). I'll say, it felt really good not only to relax for a little while, but to do so knowing that, in fact, doing nothing was better for me than doing something.

I'll also say, though, that I didn't sleep as well. Maybe that lack of a hormonal kick from picking up heavy things over my head...

Rest up, eat well. If you're as beat up as your description sounds, maybe give yourself a week.

Chas

cant wait for this one, looks great after "DT" kicked my but today!!!

question for this one, is it for time, if not suggested rest periods??? thanks guys!

#9 - nice work Julie p! Im gung ho to start 30 days of Paleo Aug 1st - started looking at Melissa's blog today!Im hella stoked& hoping for the same "kick"!!!

CrossFit is making me hurt. I can't remember the last time a workout actually made me feel pain. I love it! Can't wait for this.

Did this one on Monday, got 155 total reps with 180lbs on the bench press.

I love Lynne

Fun workout - and you can actually rest....yay!

so ... since crossfitters do both power/and olympic - where do the shoulders go!

m/215/30

10:05

5 rds for Max reps....

So no rest between rounds? Are we trying to maximize reps, thus resting some, or attempting how many reps with total fatigue?

Normally this would be a WOD i have to go to the gym for. But then i found a place i can hang my rings in the garage for pull ups. And then I remembered my mom has a wooden bench in the entrance way that i will stealthily steal away to the garage for bench press. Voila! Homemade paradise :)

M/35/6'2"/185

One of my favorite wods, although I am lit-up from the heavy dl's 2 days ago and DT today. Especially my shoulders and tri's!

Eric Gohl - Nice. It's good when you can improvise. Hit it hard!

I am actually looking forward to this even though it came up just over a month ago. I like the bench even more now that I don't do it that much... I am way stronger at it.

#35 Marv - For exersizes like this you can rest as long as you want between attempts. Most rest between 3-5 minutes as not to cool down too much. remember, once you can't get the next rep on the bench and you drop from the bar, that round is over.

Ron/#23,

The shoulders might go both places. Hopefully our brains can keep things straight, so they go back on deadlift and forward on Oly lifts. Could get tough as the fatigue sets in.

I don't think my snatch would look to good if I was falling backward when the bar reached mid-thigh. Wait, my snatch looks crappy anyway. Maybe I should have been blaming my deadlift-based neural wiring all along.

This should be FUN since I decided to do twelve trillion sets of incline presses after yesterday's WOD......

This sound fun! First "girl named" WOD I have gotten to do!

I love a site where people can openly and unabashedly talk about how their snatch looks.

For those who workout alone...Are you doing this on a Smith machine? I guess that is how I'll approach it and just up the weight to compensate.

Down but not out. Tore/strained my rotator in the IZ over a year ago and tore it further doing rings dips (with bad form). I blame myself.

Still working out but scaling back. I will see what that say at my MRI tomorrow. After that I plan on doing this WOD.

good idea on the smith machine! I will be alone...so don't want to get injured, but DO want to push to the max!

#34

Dude take it easy. You might want make things worse by continuing to workout. Are you in Physical Therapy?

#34

What I meant to say was take it easy. You may make it worse than it is. What are your Doctors saying. Sorry for the poor grammar

I was the child left behind in the "NO CHILD LEFT BEHIND SCHOOL PROGRAM"

wow just did this one yesterday--how random!

Mike Lawerence this one is for you.

FRAT

hey guys back in business now after a few days filling my head with some awesome info.

thanks Pat, Chuck and Lisa for a great Cert.

Hey don't firefighters have stay back one hundred meters on their rigs? I guess swat guys need heroes!!

Have a great wod everybody!!!

no crossfitter is ever alone. i guarantee if you go into globo around 5pm you'll find another one of our breed trying to pound out the daily WOD without all the roiders and bicep curlers giving you the stink eye. smith machine sounds like the wise way to go, but who said crossfitters were wise? (i've done all my WODs for two months completely alone, so i'm just being optimistic here)

m/22/165/5'11"

Body Weight Bench/Kipping PUs
14/20
12/20
8/21
6/16
6/17

Total
46/94

ugg kina rough today after yesterdau luckily one of my young Sgts was i the gym to spot me on this one..

205lbs (body weight)
1stbench-205- 8 reps; 8 pullups
2nd-" "-6 reps; 8 pullups
3rd " "-6reps; 7 pullups
4th " "-5reps; 6pullups
5th" "-3reps; 7pullupds (under hand grip)

M/31/6'3"/205

Today: 170 Reps (PR)
15/31
11/25
9/20
7/23
6/23

Previous: 145 Reps (Previous PR)
13/25
10/20
8/16
8/19
7/19

Previous: 115 Reps

Are the PUs overhand, underhand or neutral?

I was doing DT yesterday and spotted a couple of time-wasters swinging on the PU bar, doing a few 'jerks' and calling them PUs.....grrrr.....

How can i do this workout without Benchpress ?
Are Pushups a substitute ?

M/25/195/6'0"

BP(Bodyweight)/PU
12/20
7/16
6/14
5/11
4/10

Wow, it's amazing how I rarely do Benchpress anymoe and I can knock out 12 reps of 195. Yet, I do not know what happened the next couple of sets. Maybe, I should rest a little more between sets I tried to go through without much rest, and it seemed to fatigue my grip alot. Oh, well. This was a great WOD and I look forward to it again so I can kill it even more. This was especially difficult after doing DT yesterday, that really kicked my butt. Gotta love Crossfit, oh yeah!!

This was "humbling" to say the least.....REALLY sapped from the extra upper body work yesterday.

130 reps total; 205lbs/dead-hang, parallel grip pull-ups, and this is my first time doing this WOD.

7/15 (I NEVER warm up....dumb idea....)
10/16
16/17
13/14
11/11

Oh, and I had to do it on the Smith because some dudes in sleeveless tee shirts were busy on the flat bench using it for it's original purpose, which as we all know is.....30lb wrist curls supersetted with double bicep poses in the mirror during peak business hours.

m/43/185

BP- 15-11-9-7-6
PU- 32-24-20-18-20

This will kick ass ;)

Great, I am not the only one who uses those bars at the playground for pull ups.

m/41/5'6"/148

150# bp
12/15
10/12
9/12
7/12
8/12
total-109

No bench - floor presses at 60% BW.

Press: 13/10/6/10/10
Pull-Up: 7/5/6/6/4

F/33/62kg

#19 - Cookie - Paleo to me is the only way to go! Once you get hooked, you never feel better! Good for you....

Mike - Hahahaha i know what you mean man. I hate those tool bags who do that. then they try to act like hard ass's with their big biceps but no triceps, no back, and no leg muscles. they are a joke!

155/5'7/29/m

rd 1: 15/12
rd 2: 8/12
rd 3: 6/10
rd 4: 5/10
rd 5: 5/12

UGGGGH! This WOD always makes me feel really nauseous for some reason! I don't get nauseous from any of the metcons, but this one always gets me!

180/5'-10"/m/26

rd 1: 7/8
rd 2: 5/6
rd 3: 5/6
(had to quit and go to work)

185/6'1"/35/m

BP/PU

rd 1: 16/20
rd 2: 10/13
rd 3: 5/9
rd 4: 4/7
rd 5: 3/5

92 reps - 100+ next time!

Sucked at this today. Forearms were screaming and trouble keeping my grip on the pullups, maybe from yday's WOD? Rd 1 @ 185#, rd 2 @ 165#, rd 3-5 @ 155#. Kipping pullups
3/17, 5/10, 5/8, 5/8, 5/9

I am a about a week behind with the workouts and i'm planning on doing 'Nancy, I have a friend joining me who struggles with overhead squats due to poor lower back flexibility. What can be done in this workout for a sub for OHS. Any help/ideas would be great.

16/18
15/14
9/10 ...don't know what happened here.
12/10
12/12

m/41/195/5'11"

WU
row 200
bench increments up to 155

Yesterdays cleans were tough on my problematic elbow, sub easy row for pullup.

sub
Bench 155
500M row

5 sets
------
8/2:07
6/2:00
7/1:58
7/1:57
6/1:58

Last time, I rowed slower but did more reps on the 1st 3 sets, but had to lower the weight on the last 2 due to shoulder issues. Shoulder hurt for 2 weeks after. (previous AC joint injury)

This time I focused on the technique from Rippetoe & used a wide grip and pushed my shoulders down body toward knees while lifting and there was almost no shoulder pain. I got all 5 sets with my initial weight.

First post. I made a deal with myself that I can't post until I do a MU. Been doing CF for over 2 years, love it. Its like therapy, LOL! Got the MU on Tuesday after much work on pulls and dips and the progression from the Journal over the past few months. Great workouts, great community. Workout in a local, non-CF gym, and slowly but surely others are coming along for the ride.

Best to all of you out there.

Wow "DT" really had an affect on "Lynne" today. I went up on bench reps but dropped on pullups and missed my PR by 2.
Today 200 lbs
Rd1) 20/20
Rd2) 14/18
Rd3) 12/16
Rd4) 12/12
Rd5) 10/12
Total 68/78 = 146

090606
205 lbs
Rd1) 16/23
Rd2) 12/21
Rd3) 10/16
Rd4) 10/15
Rd5) 9/16
Total 57/91 = 148

100# BP/ BPUs
10/16
11/14
10/16
11/17
10/14
Total reps - 129
last time 06/08/09/- 103

:)

275 lbs
Rd1) 0/28 assisted w/50
Rd2) 0/24 assisted w/50
Rd3) 0/19 assisted w/50
Rd4) 0/12 assisted w/50
Rd5) 0/10 assisted w/50
Total 0/93 = 93

I weigh too much for this wrok out, anyone do strict pull ups? I've been doing butterfly, think ill do kipping

28/6'8"/220

10 28
10 20
8 18
7 18
6 21
41 105 146

M/47/66"/135

BP's @ 135# (I know, MONSTER!:)

8/20-8/16-7/16-5/14-5/14

Forgot my bag of chalk, grip gave out on pull-ups (blame yesterday, wimpy I know)...lame scuse but best one I got. UG.

#41 Wayne: It's cuz you guys don't wear deodorant...LOL...

KALSU FOBBITT

m/29/5'11/165 today
chest to bar pullups

3/25
3/20
4/14
2/15
1/16

155#BP/P-ups, 10 / 14, 10 / 11, 7 / 8, 6 / 8, 7 / 7

Vicky (2nd day of xfit) 45# BP / assisted p-ups:
9 / 6, 10 / 6, 10 / 6, 10 / 6, 10 / 6

BP / PU
21 / 45
0 / 35
0 / 22

DNF - felt pec strain on first set @ rep 21 and could not continue BP.

m/170/5'8"

wod:

8/27
10/15
6/12
6/10
7/10

Whats a respectable Fran Time?

My WoD:
Wearing 20lb vest
CFWU and 20 Minutes of:

165lb deadlift x 10 reps
20dips
135lb squat x 10 reps

8 rounds M/40/5'8"/155

bw 165

bp 185
pu dead hang + 25 lb

5/6
4/5
5/5
5/5
4/5

M/30/150

No rest between bench and pullups, 5 min rest after pull ups.

Rd. 1 28/16
Rd. 2 24/14
Rd. 3 21/14
Rd. 4 17/13
Rd. 5 14/12

173 total

Does anyone know what happened to Brian Chontosh? He didn't compete at the Games, and his athlete profile was also removed from the Games site.

m/43/175

as required

11/27
10/25
8/21
5/20
5/15

It has been awhile. I have been at the cottage. To much beer

m/32/5'9"/169

BP (170lbs): 7, 7, 7, 6, 5 = 32
PU: 31, 21, 15, 16, 20 = 103

total = 135 (8 under my pr)

Looking at the video, I still dont understand
the needed difference in regards to shoulder placement being over/in front/behind the bar.
Shouldnt the shoulder always be over the knees?

Anyone able to elaborate?

31/m/5'10"/210

as rx'd

BP:5,5,5,5,4
PU:15,15,6 (switched my grip),15,17

Not my best peformance...

I work out alone too, in my basement. When it comes to max bench (heck, any bench WO for that matter given my skimpy chest), I do it the old-school, high-school way: No collars, go to failure then dump off to the side. Gotta love dropping old iron weights...

M/48/5'11"/185

14/25
12/20
9/18
8/18
8/20

First time doing this. Relatively new to CF, but lovin' it.

Couldn't do pull ups very well and had to scale body weight (LOL). But here are my results:

2 reg pull-ups, 2 kips
155 lbs Bench for 8
2 kips
135 lbs for 8
1 kip
135 lbs for 8
1 kip
135lbs for 8
2 kips
135lbs for 6

Then I went to gravitron and did about 12-12 pull-ups with +60lbs assist.

M:35:6':195lbs

I wish I hadn't finished yesterday's set with a PU 5-set 'failure' session - took my starting PUs down a little from personal best.

I sub'd the 'free' press to machine press as had noone to spot but like to think I made up for it on the PUs as did wide, over-arm, full length ones.

Anyway, enough procrastination:

Weight was 90kg (198#). I weigh 84kg (186#) but 2x40kg (+machine) on each side was all that was available.

1 = 21 + 11 (PB is 15)
2 = 17 + 9
3 = 11 + 8
4 = 11 + 7
5 = 9 + 6

Long live CF - I am enjoying this!

Leaving for the weekend, not sure if I can get to the gym with a spot for the bench press.

Ran 1.5 miles with the dog this morning.

Whenever the dog sees me get ready for a run, he yawns and starts stretching...even animals know its good to stretch before you exercise :)

It's been probably two years since I've done bench, and a couple weeks since doing pu's. Needless to say, first time doing Lynne.

BP (145): 9, 9, 6, 6, 5 No spot on first, spots on all the rest.

PU: 24, 16, 14, 14, 12

Total: 35/80. I guess I shouldn't feel weak since I've been doing crossfit for a year, and hence no bench, but still...145 pounds? I should be belting them out given how much butt I'm kicking at the other WODs. I've only been doing all WODs as rx'd for two months (well, DT was scaled), so can't wait for the next Lynne to come up.

cfwu X3

Subbed pushups for bp, all pu were deadhang

35/12
14/10
20/10
15/10
15/10

Did some bp afterwards. Just felt really off today, no energy, no focus, no drive. Must be the weather.

Taking it easy on my shoulders. Sub'd KB lying press with 24kg kb's. I'm really going to focus on some kb work to help strengthen everything up. Especially now that I learned so many new movements during the KB cert. Jeff Maritone is the Man!

22/31 22/30 20/30 17/23 17/22

98 KB BP / 136 PU's
Really happy with the pull ups.

25/m/5'11"/177
BP(180): 6-7-6-5-6
PU: 18-18-18-18-18
Down 3 on BP from PR and down 6 on PU but this time shorter rest(wife had to get to work) and fun with DT yesterday. Still felt pretty good though.

Nate: 165#
16/30
10/18
6/15
5/11
3/10
10:14 Totals:40BP/84PU's

Laura: 75#
11/22
7/17
8/13
7/10
8/11
12:23 Totals:41BP/73PU's

M/43/'0"/175
Seems like bench press is getting weaker...
BP 175# 5/5/5/4/3
PU 13/13/13/13/10 all kipping
legs are crushed from last couple of days, glad for upper body today!
Still have 20 reps workout to go for Shoulder Press and Squat.

24/m/5'11"/190

BP (190): 10,9,8,6,6
PU: 12,9,7,6,5

Rest times: 3:00,3:30,4:00,4:30

***FRAT***

Dude, talk about the wheels coming off.

First off I slept in and did not do today's workout. Instead, after zoning hard all week, I decided to have a McDonalds sandwich for breakfast with a Red Bull chaser. WTF?

At this rate, I'll be eating lard with a spoon and double fisting Budweisers by sundown.

Jakers: I heard your interview on Crossfit radio thanks to Franiel's email alert. Great job and thanks for the shout out!

Go FRAT, get some!

I'm new to this system of working out. How long is a round and how many rep?

Depends on the workout.

max reps means just that :)

Ugly but got it done.

Scaled to #145 last three sets PU were assisted

7/5
7/3
7/5
7/5
7/5

crap - pulled some muscle out of alingment yesterday, so no pullups possible :(

last time using scaled benchpress @85kg
9-12-11-9-12

What % of BW would someone want if doing a dumb bell press?

M/33/180

PT:
50 Skips
Skip 20m
10 rnds - no time

"Lynne" - Not as Rx'd...OD
205# BP (BW - 180)
C2B PU's:

5/18
5/16
4/15
4/15
4/13
Total - 99

Feel pretty good about this, although with the increase in # - its hard to tell if my capacity went up.

Last time:

185# BP (BW - 180)
C2B PU's:

10/18
8/16
7/15
5/14
5/12
Total - 110

***FRAT***

Jakers - Awesome interview.

Pony - Good job on Lynne. Sometimes we doubt we are going to get a PR after a WOD like DT.

Playoff Beard - My diet is not as bad as yours, but I feel guilty of my 1-2 drive through visits a week. I get scolded every time I do a WOD at a CF affiliate about my diet. I need to do strict Paleo/ Zone soon. Everyone says it makes a big difference.

Lynne
17/27
15/26
13/26
12/26
9/26 - I should have done 10 BP. I was screaming bloody murder when I couldn't get #10. My gym's bench has hooks to ditch the weight. No spotter needed.
Total - 197 - BIG PR by 33 reps!

Last time - 15/25,11/21,12,22,10/20,7/21 - 164

One other thing I noticed on this WOD. It has to be gamed a little. I am not going to go out and do 70 pull ups on the first round. I would blow the WOD for the rest of the rounds.

FRAT it up!

25/m/5'11"/205
bp - 12-8-5-6-5
pu - 30-18-14-13-14
125 total

No spotter available, so being scared of dropping 200 lbs on my face, I scaled back to half bodyweight (100 lbs). Here's my results:

12/5
12/5
10/4
8/4
10/3

I wish I could do kipping pull-ups. *sigh*

3/12
3/10
2/12
2/10
1/10

I've only just seen what kipping pullups are! I'm pretty sure my PT Instructors would go MAD if I ever did those on a test! I am guessing that they do help to improve standard 'non-kipping' PUs?

Corey Bibolet M/39/5'8"/160 at July 24, 2009 8:33

So how did the jiu-jitsu go?

CFWUx2
added in burpees and 4 round of row 500 meters with a minute rest between rounds.

"Lynne"
was nervous with bench press and how the right shoulder would hold up...took it easy.

1. 100# bench 10 reps 36 kipping pull ups
2. 110# bench 6 reps 28 kipping pull ups
3. 115# bench 5 reps 26 kipping pull ups
4. 120# bench 3 reps 25 kipping pull ups (started to hear/feel the gristle grind in shoulder..felt nice!)
5. 125# bench (body weight) 2 reps 22 kipping pull ups

p.s. rested 5 minutes between rounds. chalked up between bench and pull ups.

31/M/200

For puppies:

33/12
31/9
23/11
26/8
22/7

I felt terrible today

that was the most confusing video i've ever seen on this site.

M 34/5'7"/139

Round 1: 3-15
Round 2: 3-15
Round 3: 3-12
Round 4: 2-12
Round 5: 3-10

BP - 10X4,11
PU - 17,23,20,22,20
153
37 mins

m/36/6'1"/197

195# BP/Strict PU; 2 min rest between each ex
13/17
9/13
5/11
4/10
3/8
Total - 34/59

Same BP, 1 more PU than last time. Started ahead of pace, but fell off the last 2 rds. Maybe tired from 50's and DT earlier in the week? Maybe I need to work harder. Anyway, a little disapointed with today's performance.

#84 Chas

I have a buddy from highschool who used to do that same thing in his garage, until, one day he dropped the weight off one side and the opposite side swung the bar up and punched a giant dent into the side of his dad's Harley. Granted I hope you're not doing this around anything valuable, but his dad's Harley was nearly ten feet away. Weirder things have happened.

Haven't done the WOD yet....have to do it at the YMCA which means some old guy or some huge fat guy will probably be in the way or move my weight throughout the whole workout. :( I need to just break down and pay the money to go to CF affiliate.

F34/132/5'1"

What up Crossfitters?! First time posting. Crossfitting since Oct.2008.I work out at the new Crossfit OIB gym (Ocean Isle Beach, NC).Just opened July 4th by Karen Candia (the Beast).Laid out for a month with a back injury from softball so I'm trying to get back in the swing of things. Lost about 3lbs of muscle in a month (sucks) but I'll get it back. I love reading all of your posts, especially the ones by the "Ladies of Crossfit". You gals are so kicka** motivating!! 3-2-1-GO

"Lynne"
(Gym doesn't have benches yet just racks so subbed pushups for benchpress)All pullups kipping and all pushups on toes, chest to floor.

Pushups 29/21/18/14/12
Pullups 18/14/15/11/10
Total 162

m/26/5'8"/140#

8/30
7/21
4/20
3/21
4/20

Total: 26/112

about a 5 minute break between rounds, no rest between exercises. much better than last time.

Bp 8 8 8 8 6 (38)
PU 16 17 17 17 11 (78)
Pr's are 51 and 111. Over 3 years of CF and this is my worst Lynne ever. Still getting used to new pronated grip on Pu's. Played 1 hr. ultimate before.

180 for BP (used machine because no spotter). rushed the last set up P/Us and paid the price. Don't ask me how BP got stronger, probably had to do with confidence level.

3/22, 4/22, 4/22, 5/22, 5/11

Total 28/99 = 127

bp 165#

12/10
10/8
10/6
8/4
8/3

Back is sore today from hockey

M/6'2"/39/250
8/6
6/5
5/6
4/5
4/4
Too heavy and arms are too long.

started with Front Squat 3-3-3-3-3-3

195-205-215-220-220X2-225X1

then Lynne

BP @ 170

Bench Press: 25 18 14 14 12 = 83
Pull ups: 35 26(slipped off the bar) 31 30 27 = 149

Pull up reps went up by 6, bench press stayed the same.

Goat - It was hard and I was thrown around like a rag doll. They were white belts, but 6 month veterans.

We did do a lot of still learning etc, but I did not have enough knowledge to be good on day 1. I did 2 classes back to back. 2 hours made me hungry but not worn out. The other guys were always breathing a lot harder than me.

I think I will not continue and concentrate more on CF and my adventure sports. I don't have enough time for one more sport and BJJ takes a lot of time to get good. I will be taking my level 1 and Oly lifting certs in Oct and I will concentrate more on being a CF trainer after visiting the cool guys at Crossfit Avalanche.

BW bench press (185#) 26, 16, 12, 11, 10
Pull-ups 30, 22, 18, 20, 15

180 Total Reps.

M/63/19-"Lynne"

Five rounds for max reps of:
167 lb bench press-8-8-7-6-7
Pull-ups-10-10-11-12-5
NEW PR!

OOPS!
The weight is 194! Business trip coming up, will probably have to sub some WODs.

BP/PU

22/22
16/17
14/16
13/14
12/14

total reps: 160

"Lynne"

What a change in form from the"DT"

120kg (264lbs)Body Weight

125kg (275lbs) Bench press

Bench /Pullups
3/10
12/12
18/11
12/12
9/9
Don't know what happened in the first round? Maybe not a functional enough warm up?

m/26/210/70"
as r'xd

bp/pu
33/35
25/23
18/19
15/14
16/14

total 108/104=212

23/23
20/21
16/17
9/10 : Very Bad Grip

m/19/180/5'9

First WOD with marathoner-wife!
m/44/5'11/200
12/20
10/18
8/16
6/17
6/17
Total:42/88
w/41/5'8/125
Scaled to 45lbs(the bar)& band p/u
15/3
13/10
12/12
13/8
13/9
Total:66/42
She is stoked/signed up for the CF Endurance Cert in Virginia Beach Aug 29/30

3X CFWU (no pullups or dips)
WOD as RXed
7/8
9/8
7/7
7/7
7/7
Total 74

27 / M / 5"11 / 163 lbs

165 lbs bench press = 51 reps

Pull ups = 93 reps

______________________
144 total reps

*PR on both movements

m/30/175#
bench/ pull ups
15 27
12 20
8 13
9 17
6 11

50/ 88 total 138
average rest 4:00

not great but another first, and can't wait to see my improvements the next time.

EJ
M/36/170
BP 9,9,8,7,8
PU 32,25,24,21,11 (HANDS REALLY HURTING ON LAST SET)
TOTAL 41/113=154
EJ

M/40/185

As rx'd:
7/30
4/23
4/20
3/20
3/21

Total: 135. That's 17 reps short of my PR but not a bad start after several weeks off with a broken foot on the heels of a hernia operation. Looks like I need some pushups.

More better faster

135lbs bench 8,6,5,5,4 = 28 -4
pullups 10,12,11,8,8 = 49 -1

Knew this wasn't going to go well. Just didn't feel into it from the start. Actually mildly surprised I didn't do worse

3 sets:
dumbbell alternating lunges with reach from step 10lbs
eccentric reverse curls 45lbs

CFWUx3

(no bench)
5 rounds of (3 min rest between):
max rep push-ups
max rep pull-ups

1 - 36/15
2 - 32/13
3 - 28/11
4 - 22/9
5 - 21/6

Total: 139/54

Previous:
1 - 33/8
2 - 31/6
3 - 27/7
4 - 27/5
5 - 22/5

Total: 140/31

So, I did 1 less push-up but 23 more pull-ups! I was ahead in pull-ups till round 4 when I hit a wall.

Bench (175#): 18, 12, 8, 6, 5
P/U: 15, 19, 15, 13, 11

M/27/150

CFWU X3 (minus dips and pull ups)

bench/pull ups
10/8
7/6
6/4
5/3
3/3

50-lb DB BP: 11,9,6,6,6 (38)
PUs: 25,18,15,15,11 (84)

total: 122 (PR by 1)

ROM's & KBL swings

WOD (BP/PU)
10/20, 10/20, 10/20, 10/13, 10/13

Probably the worse Lynne I've done in years. Was going for 10/20 all sets. Either tired from doing 2-a-days or just weak generally. Maybe just weak genes.

Good job SaraD on yours.

Get some, Go again!

as rx'ed with 210
10/10
10/10
6/10
6/10
5/10

16/19
10/14
9/12
8/13

last time:
15/19
10/13
9/13
8/12

CFWU x 3 ... Subbed pulls with pushups
165# on BP
Only did 4 sets.. ran out of time, had to go to work.
Feel like I did pretty good for my first time.
2 weeks of Crossfit.
BP-PU
12/17
11/14
11/12
6/11

40/54 = 94
M/25/165

I think this is the first time I have posted on here in over 2 months... man did I go through a bad non-workout spell.

As one would expect... numbers suffered.

Subbed bw bench for 185

bp - pu
5 / 5
4 / 4
3 / 4
3 / 3
2 / 3

m/32/6'6"/245

M/43/185#/5'0"
As Rx'd with 185# BPs
12/21
9/15
8/16
7/15
7/14
Way off today. DT late yesterday evening, Lynne early today.

41/m/176cm/72kg

Five rounds for max reps of:
Ring dips
Chest to bar pull-ups

rd1: 22 ring dips, 15 C2B pull-ups (palms away)
rd2: 20 ring dips, 12 C2B pull-ups (palms facing)
rd3: 18 ring dips, 6 C2b pull-ups (palms way)+ 4 C2B pull-ups (palms facing)
rd4: 15 ring dips, 8 C2B pull-ups (palms facing) + 7 regular kipping pull-ups
rd5: 17 ring dips, 6 C2B pull-ups (palms facing) + 10 regular kipping pull-ups

Total: 92 ring dips 51 C2B pull-ups and 17 regular kipping pull-ups

Note to self: next time, do the C2B pull-ups before the ring dips.

165# 8-15,8-14-8-14

"Lynne"

We did ring push-ups/pull-ups.

M/16/5'11"/170
22/33
20/26
20/26
19/25
17/13

M/50/5'11"/172
23/32
20/24
17/20
15/18
12/15

F/16/5'8"/135
20# assist on pull-ups(last time was 60#).
10/8
11/6
12/6
9/8
8/7

M/24/160#/5'7"

CFwu x 2, BP WU - 45# x 10, 135# x 5

Total: 50 BP (PR)/126 PU (PR)
1 - 16 BP (single round PR)/36 PU (single round PR)
2 - 12/25
3 - 8/24
4 - 8/20
5 - 6/21

M/48/6'/185

As Rx'd
14/30
10/25
7/23
6/16
7/22
44/126 Total

subbed 2 x 40kg dumbell press as bench was in use

5,14
4,10
4,9
2,10
2,8

pah

f/27/5'0"/108
With 110 #
7 + 20
7 + 14
7 + 12
6 + 11
5 + 10
Total = 99

33/180/m

bench: 26 reps at 175#
pullups: 103

m/22/6'2/160

6/12
3/8
3/8
3/8
2/8

....I SUCK

as rx'd today:
170# for bench press
12/30
9/21
8/25
7/17
8/27
164 total

last: 162

last last: 186

bench press keeps getting worse and felt very weak in that today. seems like we dont do it enough here. pullups on the other hand, i keep getting a little more each time.

Quick question
6month CFn m/5'7/174/35
last "Lynn" was 184 total reps using kip and 170Lbs, i gained some weight up to 174Lbs.

to the competitors who were in the games and those with knowledge of the games, what type of numbers should you be posting in a workout such as this to have any kind of shot at entering the games? My goal is to compete at the games for next year....

25/m/171

just did bench last week and i wanted to focus more on my pullups so i did a different wod.

Weighted Pullups
25x3,35x3,45x3,55x3,65x3
75x1,80x1,85x1,90x1,95x1,100x1 PR!

Progressive Pullups - doubled the pullups though - 2 the 1st min, 4 the 2nd min, 3 the 3rd min...

Stopped at 10 mins because my hands started tearing.

Live and CF in Cleveland and cant seem to find any hard core CFers that I can gauage where im at in all around skill level where I can see where I need to be in order to make it to CALI

ran 2 miles

sore right shoulder
CFWU 1x15
shoulder/rotator exercises

95#--15x
PU--10x

29/m/6'2/190

10/10
5/5
6/5
5/5
5/5

Just getting back in- a long way to go!!

Serpico # 160. Two CF gyms in Cleveland, CF Cleveland in Lakewood and CF CLE downtown. Suggest you spend some time there and see how you stack up locally.

body weight bench press 195#
5/22
3/14
3/14
2/10
3/14

As rx'd at 160lbs.
No rest between BP and pullups.
3 Minute rest between rounds.

22/18
13/13
10/12
8/12
7/12

BW = 220#
BP = 185#

BP/PU
11/12
8/11
11/11
9/8
6/11
Total = 45/53 = 98

No BP, so I got into the pushup position on the scale and it read 115#. So since I weigh 185# I put 70# in a backpack and did pushups instead.

9/31
9/26
9/20
9/24
10/20

Total=167 reps

second time doing Lynne, first time subbed like this. Felt like BP would be harder.

m/21/195
bench = 48
pullups = 42

first time for any of this ever most brutal

Serpico -- I think those are great numbers for this workout even considering this workout favors us lighter guys (I'm 5'8 165) I would also say that the bench press is not the best exercise to use as comparative tool for crossfitters. The reason I say this is because it rarely comes up in a workout on the main site. In my crossfit rookie days I rocked this workout because back BC (Before Crossfit) I benched a lot. I can still manage a 165 for a quick Lynne (no rest between bench and pullups and less than two min rest between pullups and bench). But in the end of the day your total is great so you should be happy.

scaled to 135#
15/12, 5/12, 10/6, 5/6, 4/4
used bp rd 2, smith the rest
pu's strict

m/35/154

Lynne as rx'd BW 155
BP 20-20-18-15-12
PU 25-25-20-22-24
Total 201
Not my best but i've gone up in weight....just a little.

as Rx'd

165 pounds

8 and 26
9 and 19
6 and 21
6 and 22
5 and 15

Totals: 34 and 103

New Pr's on every set

19/m/163/5'11"

First time for this WOD
m.22.190.5'10"

crossfit warmup

a rx'd

12/10 (overhand grip)
10/9 (underhand grip)
10/8 (hammer grip)
10/7 (mixed grip, left hand under)
10/6 (mixed grip right hand under)

Followed by 3 sets of speed jump rope to 100. Trying to work on double unders.

Also did some triceps work and a little abs.

Gotta get better on the pullups.

scaled to 105# + used kipping pullups no rest between bp and pu. about 2 min. btwn.sets
8/20
6/16
4/14
7/14
5/11
I think next time calls for dead hangs. and losing 20lbs will help get closer to BW;) even then, 140 lb bench? crickeys, how many women are doing that?

39m/6/185

36 Bench Press 10.8.7.5.6
91 Pullups 25.20.16.15.15

48 / 178

87 total -- 8/18-6/14-4/12-4/10-3/8

4 fewer than last time.

NOT as rx'd

-Subbed 85# Bench Press (Body weight is 122)
-lightest assistance band for pullups (blue)
knee in the band instead of foot to make it more difficult...

6/15 6/15 6/14 4/10 5/10

as rx'd 195lbs
12/15
7/5 (lost grip)
4/14
4/10
4/6

pull ups were low due to sore hands from yesterdays workout.

I'm pretty sure those were my numbers above, I have it wrote down at the gym, but was just trying to remember in my head what I had.

One more note.. I did the pullups directly after the bench press. But rested approx. 3 min. between rounds..

Bingo and Torg, thank you for your info,,truelly appreciated,,, my good friend is the owner of CF Lakewood so I use that a bit, but the best CFers are gals, who in there own right are STUDS, its just hard to guage where you should be numbers wise from looking at scores as opposed to seeing it in person,,,,,
thanks again

M/6-2/185 lb

11/15
10/14
9/13
7/13
6/12

F/140lbs/37/5'2"

Used 135 lbs for bench
6,4,5,4,3 total=22
Pull-ups
26,26,25,22,20 total= 119
Both=139

Goal for next time=162 :)

M/175lbs/27/5'10"

as rx'd
Bench-10,8,6,5,5 Total=34
Pull-ups-25,24,20,20,19 Total=108

142

m/33/165

1. 125x4/15
2. 120x5/15
3. 115x5/15
4. 115x5/15
5. 115x4/17

24/77

Not up to BW BP yet, 125 is 75%, and 115 is 70%. Tried to game the pullups thinking I would get more reps at the end. Mostly happy, BW on the press is the next goal.

BP-17/10/8/8/5
PU-26/26/20/17/12
total:149 PR: 175
choked on the last round for sure. soreness from DT played a hindering factor. My forearms where thrashed from yesterday... Or I just got owned and I do not want to admit it. Overall, weak performance.

as rx'd 185x8 x8 x8 x5 x5 and pulls were 10 10 10 5 3

pulls were wieghted 10lbs

M 37 6' 165#
10/25
10/20
10/20
10/20
9/15

Bench@185#
7/9
7/7
7/8
8/9
7/7
No pullup bar at the gym so I had to break down the oly bar in the cage after the bench presses and set the brackets up to the top to do pullups. Sadly, kipping doesn't work so well there either.

BP 135 10/8 /4(155)/8 /8
PU 15/15/ 13 /11/10

Bps are horrible. i think someone wiped the pullup bar in oil or something earlier, i've never had a hard time holding on before like that.

After doing the work out I thought I was a big snatch.

After reading some of the pathethic workouts above I feel better. Even though I am getting a good workout through crossfit I'll need to go back to my old workout to maintain the "Gunshow"!

5'7" 165#
20, 13,16,11,9 at 185# Bench
20, 13, 16,11,9 Pull ups

M/31/152

14/17
7/14
5/13
4/12
4/13

m/24/6'3/225

7/21
5/16
3/12
2/10
2/11

M/21/133

Using 135#

3/18
2/11
2/8
1/7
1/10

Total BP: 9, Total PU: 51, Grand Total: 60
I don't know how people are BPing such high numbers considering we never do this.

12/14
11/13
8/12
7/10
5/8

43/57

100 Reps! My first Lynn. This is my 5th week of CF and my strength gains have been incredible thanks!

m/178cm/89kg/33y
scaled BP 155lbs
1.12 15
2. 8 14
3. 9 14
4.10 14
5. 7 13

BW 155#

12/20
9/15
7/15
6/15
6/13

cfwu x 3 (-pulls)

175lb bench
butterfly kip

6/30
7/25
6/25
6/25
5/26
total: 30/136 = 166

Bench: 165lbs
Reps: 7, 5, 3, 3, 3

Pull-ups: 7, 8, 7, 7, 6

Didn't have a spotter and still trying to learn Kipping Pull-ups. Wow, another day to show me that I'm not as fit as I thought I was, looking forward to my second Lynne!

No Wod today, could not even get to my garage as my daughter is ill.

Spoke to the sport centre today. They have agreed to give us the use of a room for c&j and snatch and they are also looking into making a permanent area in another room. Think I wore them down with all my constant talking. They have listened and come up with a solution, which I am grateful for.

We have just to get our weights and bars checked then we can start again after the weekend. BIG HAPPY DANCE

Had to scale down due to rehabbing shoulder.

165- 4x
135-10x
135-11x
135-10x
135-10x

pull-ups had to use rubber band
10
16
16
15
10

Liz
55lbs
13
15
8
10
10

pullups w/ band
18
20
17
15
20

M/48/185/70"

10/22
11/15
9/16
8/14
7/15

Total
45/82

Bench: 245
reps: 4,3,2,2,2

pul-ups: 9,7,7,6,7

no spot, bad shoulder and need to lose weight
need to learn the kip better, cant keep the kip going

m/38/240/6'1

M/30/5'11"/235
as RX'd
7/7
5/6
5/4
4/5
5/5

38/m/5'11/163

4 rounds of: 30# DB power clean and jerk & pull-ups
Push: 17-15-16-17
Pull: 10-9-9-8

M/23/5'9/165

16/40
13/40
12/36
10/33
11/37

=247

50m/5'10"/219
"DT"
as rx'd
14:01

R1- 13/30
R2- 10/24
R3- 8/21
R4- 8/22
R5- 7/19
Total- 162
Bench @ 190#/Pull-ups chest-to-bar

Comment #195 - Posted by: Tarun Suri at July 24, 2009 1:41 PM

A lot of us 'old-timers' used to lift weights the old traditional way back in the day. Some of us still have a little of that push when we get below the bar. Not much, just enough. You'll get there (as Rocky said in 'Balboa').

siwtched this workout for The Chief
Round 1: 3 rnds + cleans
Round 2: 4 Rnds (PR)
Round 3: 4 rnds (PR)
Round 4: 3 rnds + cleans, pushups, & 6 squats
Round 5: 3 rnds + cleans & 2 pushpus

"Lynne"
(scaled)

Five rounds for max reps of:
155# bench press
Pull-ups
11/8
10/8
8/7
6/7
5/6

40/36

76

m/5'11/220

Did 3 rounds of DT using 155/135/135 to warm up
used 225 on Bench

Bench - 10,7,5,5,4
Pull Ups - 18, 14, 14, 13, 12

Time 5 minutes 34 seconds

As Rx'd:
5 minutes btw rounds, 165# bench, PUs on rings

16/26
12/22
8/20
8/20
6/22

50/110 = 160

Benching with no spotter sucks. Especially on my 3rd round when i clipped the hooks that you set the bar in on my 8th rep and it ruined that set, grrr...
My PR is still 177...but i won't be happy until I'm at 200+. Think I'll start throwing in some bench in warm ups every now and then just to keep frosty.

as rx'd

Bench Press on Smith Machine 225#
Deadhang Pullups

BP, PU
12, 12
12, 12
11, 12
8, 12
9, 12

112

Definitely need to learn kipping as my pullups felt very good today even with the sore hands.

M/49/151/1-1-06

Shoulder prevents pushing out and down, so I pushed UP!

"Lynne" PU/Shoulder Press 1/2 BW

PU SP
20 13
19 11
15 10
15 9
14 8

83 50

Any ideas for a sub for overhead squats for 'Nancy'.

Serpico:

Seek out Scott Morrison at CF Cleveland. Take a ride to Troy and chat up Brian Yoak and Charlie Dunifer.

Good luck. Keep up posted. Nice to hear of another Cleveland CF'er.

m/38/76/200

My nemeses (of the day)

BP 165# 3-3-3-3-3 none to failure so as not to dump weights
PU (dh) 10-10-10-10-10

1 round of CrossFit Warm Up

W.O.D.

1. 5 / 33
2. 4 / 29
3. 5 / 26
4. 4 / 30
5. 4 / 26

M/28/5'9"/215

87 total reps
first real attempt at kipping...mixed results
any tips?

M/27/5'11"/175

Bench 175 lbs. & kipping pull ups

1. 14/25
2. 13/25
3. 12/26
4. 10/20
5. 10/20

Elaine- I am a mama first, a crossfitter second. Hope your daughter is okay and its nothing serious. Do I remember something about your son a few months ago? Hurt himself? It is quite possible I am making that up LOL No, I think he broke his arm, didn't he?

WOOO HOOOOOOOOO! About the weight room- yeah! Lil squeaky wheel gets the grease.

Great news. Now keep chattin up Pedro :)

BP (175) PU Total Rd
16 25 41
15 15 30
12 20 32
10 15 25
9 20 29

62 / 95 / 157

hands are the issue with the up and down reps for pull ups. suck it up though right.

BW=260 lbs
20/13
6/10 hahahaha
7/10
6/12
5/10

im strong but i have to really work on that endurance.

m/6'/183

pretty sure I strained my bicep as I can't hold on to anything with my left hand. 155lb powercleans was not a wise option. Anyone have an idea on recovery time with adequate rest (RICE)?

#145 Bench Press and Dead hang Pull-ups

72 reps

12/8
10/5
7/4
6/3
5/2

Rx'd- 185 lbs.
1) 12/ 25
2) 13/ 22
3) 12/ 25
4) 10/ 20 Grip... hurting
5) 9/ 15 Grip... what grip?

New PR!!! 6 more BP reps/ 19 more PUs!!!

M/28/6'0"/191

BP/PU
12/20
10/20
08/15
05/18
06/20

I can't stress the importance of having a spotter there for safety, NOT FOR HELP. I only had a spotter there for the last two rounds. I would have squeezed out a couple more reps the first three rounds if I had had one there for safety comfort. I wouldn't have even attempted the last two rounds if I had not had him there. My arms were smoked. I didn't start BP until my HR got back down to 120BPM, and PU until my HR got down to 140BPM; this ensured consistent starting points.

Heavy Lynne

Bench Press of 225- 30 lbs over BW
Pullups weighted with 45 lbs
5, 4
5, 3
6, 3
4, 2
4, 2

Warmup with 3x5 front squat
205
215
225

m/189/24
did first set at 185, next two at 195, last two at 185. did strict form pullups, my interpretation being that this is a display of muscular strength rather than power and coordination.
9*/12(10 but my butt lifted off slightly on the 10th)
6/10
4/6
6/5
4/3

As rxd:

10, 17
8, 10
8, 12
8, 11
8, 11

Total: 103

m/27/5'10"/185

Dang my pull ups suck.

8-7
10-7
10-6
10-6
8-3

Last time:
BP: 12,10,10,10,10
PU: 30,20,20,20,20

This time: (yesterday's work out killed me)
BP: 10,9,9,7,6
PU: 25,10,10,8,7

23/M/170/5"8"

170 b.p.

1. 25/15
2. 17/15
3. 15/15
4. 15/12
5. 15/10

Total 87/67

M/165/21

first time doing the lynne. Only rested one minute between set 1-2, then switched to 2 mins after weak bp. had to bench on smith machine b/c no spot and used parallel grip pu:

BP: 12, 6, 15, 11, 12 ==> 56
PU: 16, 15, 12, 12, 12 ==> 67
-----
123

not too bad. cant wait for this one to come up again

26/m/185/5'11"

185# bench
11,9,8,5,5=38

pullup
12,10,9,7,8=46
-----
84

not great numbers but i felt good today, when i started crossfit six weeks ago 2-3 pullups, and i lost alot of stregth when i lost 30 pounds over last 8 months, so today i was actually pleased to get than many! cant wait for tomorrow!

BP: Tried Body Weight before starting and could barely get it once so I dropped from 200 to 185 for the 1st and 2nd set, and then down to 155 for the remainder.

Crossfit Warm up

BP: 6,4,8,7,7
PU: 9,5,4,4,5

PR 204 as RXd
Previously 184
5'7/175/35
20-25
20-25
12(menstrual cramps)-20
16-25
16-25

Didn't alternate....went straight through on 5 max rounds of Pull-Ups followed by 5 max rounds of Bench.......is there a ruling on this...and where is it written. Did I f*#k it up?

JD

subbed 80lb dbbell alternating bench

9/32
7/30
6/29
5/26
5/22

lost grip on both of the last two sets, otherwise totals would have been better.

so in doin this workout i thought it was like do it fast and furious!? i am also amazed at some of these post with 30s and 40s for pullups thats very impressive

155lb bench/ strict PUs

BP: 5,4,4(pr-1),4,3(pr-1)
PU: 14(pr4), 11(pr2), 11(pr3), 10(pr3), 9(pr3)

Mixed feelings on this one. Really happy about the PRs on the pull-ups. Not so much about the bench press. First time I haven't PRed everything on a CF workout, let alone did worse on something. :(

I have no love for Lynne.

Round/BP/Pull @ 175#
1/17/30
2/13/25
3/11/22
4/10/10+5 strict (hands felt like tear coming)
5/7/10 strict

58bp+102pu=160tot

I really really dislike this hour long marathon WOD. Maybe I'll like it if/when I ever weigh 155-160# again.

My best was in November with 75bp+118pu=189reps @170#

m/36/6'5"/227lbs

225#BP/strict pullups
14/16
6/13
8/12
6/8
3/8 (less than a minute rest b4 last set...late for meeting)
94 total reps

As a new crossfitter (3 weeks), I am loving the workouts...definitely a major change from the norm. But I have to ask...I scroll through each day at the numbers people post...very impressive..especially the cardio heavy WOD for time. I noticed today that the BP numbers were considerably low compared to other WOD numbers. Not to question the gurus...but is it a given that chest workouts are the exception and not the rule? It seems that the Crossfit WOD are geared towards whole body conditioning, balance, explosiveness, and endurance...but when I see posts where people are doing 30+ pullups and less than 5 BP's when both are body weight seems unbalanced. Thoughts?

No bench, subbed floor presses
3-27
4-21
3-18
2-15
2-15

Total Reps - 14-96

39/m/190
as rx'd

bp 17 10 10 6 7
pu 36 26 20 21 22

total 175
(pr=184 one year ago)

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

As Rx'd.
Time: 28:17

At the end of Lynne my forearms are ungodly sore but my chest and upper arms aren't bad. Does this mean my form is complete crap or is it just cause I'm new to CF?

BP @ 170#
BP/PU
13/28
11/12+8
10/22
9/20
8/22
51/104+8

95# Bench Press. 115# Body weight.
BP 16-11-10-7-7 (I have been really weak on the bench press lately)
PU 25-21-21-21 (plus one bloody hand F-Me)-10

BP Total = 51
PU Total = 98

My least favorite WOD!

23/5'11"/185

bp 17 10 9 7 5
pu 24 25 20 20 20

3 minute rest after each max pu

hands hurt

135 - 10/10
135 - 10/10
155 - 5/10
165 - 3/10
165 - 3/10

13min

good workout looking forward to it.

Wow--BP sucked today. Like some earlier posters--used to do a lot of bench at 225# and hit 30 consistently. Not since CF (though CF has sent my pullup #s to all-time PRs). Today's workout. I weigh 219, but used 225#. Took about 25 minutes.

BP/PU
18/31
12/31
8/25
6/21
7/21

Totals: 51/129 = 180

Last time:

BP 225#/PU

15/20
15/20
12/20
10/21
12/25

64/106 = 170 reps

Wow--what a hit on BP :(, but overall more "work"--so should I be happy about that, or depressed about the BP??? (of course DT yesterday as rx'd, which completely destroyed me and left me bloody, might have something to do with it)

BP-165

17 Incline/15 palms away
15 incline/12 palms facing
15 flat/12 mixed grip
12 flat/10 palms away
15 flat/9 palms away

all pullups were strict C2B

felt good doing some bench after all this time not really doing it...

Love this wod

RX'D: body weight 175

9/32
6/21
5/20
3/20
3/20

139 total

165lbs

6/21
3/23
5/15
3/12
3/10

M/32/5'4'/142LBS
145 on bench
BP PU
21 51
12 37 Tore off a nice callous
12 34
10 34
8 30
-------
63 186

#247

I agree, new to crossfit also, but I think the rationale is going to be that having a strong back is more functional than how much you can bench, and so far CF'ers seem to really stress functionality not numbers... but could be wrong..

New to XF... Just wanted to make sure I'm on the right track here...

Did "DT" yesterday. Had to scale, here's what I had... Look acceptable for a newbie, what should I change?

155# 12/9/6
135# 12/9/6
135# 9/6/3
135# 9/6/3

Time: roughly 25 min. Didn't record too closely.

Thanks!

m/41/158

12/16
10/15
9/12
7/12
7/10

Last time

12/15
10/12
7/10
6/8
7/7

as rx'd:

15/35
10/22
7/17
6/15
7/17

Total: 45/106

As prescribed:

Bench Press at 210

17/26
14/28
14/30
13/32
9/34

Total: 217 (PR)

-FRAT-

This was my second date with Lynne. Total last time was 188. My bench press total is down slightly compared to last time, but the pullup total was much better. Is this typical, anyone? Please advise.

M/33/70/210

First time with Lynne

106 Total @ 225# & strict pullups:
9/12
8/15
8/14
8/13
7/12

Still new to kips and those absolutely kill my grip, which is still hurting from DT's DL & HPC.

Mike/VaBeach

PS: Anyone here at CrossFit Odyssey?
Hopefully will be joining there soon.

m/29/6’/167ish

not rx’d
rd1 – 12/20
rd2 – 12/15
rd3 – 8/11
rd4 – 8/10
rd5 – 7/9
total – 47/65 = 112

scaled to 70% body weight dumbbell presses so 120lbs total. (i’m pretty weak on bp and didn’t have bench or spotter.) did on park bench and swing set. last time subbed w/ pushups due to vacation. did one more pull-up this time but this time pull-ups were immediately following presses. my grip and my forearms were definitely a limiting factor today, DT took it’s toll. working towards rx’d on this wod, soon i hope. may start to supplement my daily wods w/ bench work.

Felt pretty good today. A little sore from DT yesterday.
m/21/160
My benchpress weight was 165 (5 pounds more than bw. 3 minute rest between rounds.
Round 1: Bench=15 Pullup=20
Round 2: Bench=12 Pullup=20
Round 3: Bench=11 Pullup=15
Round 4: Bench=10 Pullup=15
Round 5: Bench=10 Pullup=12
Total Bench 58 reps
Total Pullup 82 reps
Grand Total 140 reps

10x155 PU: 22
4x155 PU: 15
5x155 PU: 12
4x155 PU: 15
4x155 PU: 7

Used 145# bench press

7, 20
6, 14
6, 17
4, 16
4, 14
total= 108

27/m/185

3/12
3/11
3/12
4/15
5/10

76"/191/45yo

175# BP

BP: 6/6/6/6/5 = 29
PU: 23/22/22/20/20 = 107

Total: 136 (PR)

M/19/173/5'11"

BP(175lbs)- 15-11-10-8-7=51

PU(Strict)- 17-14-13-11-10=55

Total=106

PR by 49 reps! CrossFit FTW!

As rx'd

13/15
9/14
8/13
7/13
8/10

110 total reps--PR.

(12,28), (11,23), (10,21), (9,15), (9,15) = (51,102)

BP 195#: 20+16+15+13+9=73
PU: 18+12+13+12+12=67

Total: 140

PR by 18!

M/23/5'8"/183

Bench (185): 9,7,5,7,6
PU: 17,15,12,11,9

Total: 98

Bp @ 195
12+10+8+7+5=42
PU
25+23+9*+24+18=99

1st time=142

29yo, 5'11", 173lbs

Did ring dips in place of bench press.

Ring Dips: 9,8,8,8,9
Pullups: 20,15,14,14,11
Total: 42/74

This is quite better all around compared to last time with 34/66. I probably rested more in between sets this time.

Rx'd.
17/17
13/13
11/13
11/13
10/15
Before DT, I may have mailed Lynne overnight. Today, a $.44 stamp.

22 min:

20/10
15/10
8/8
8/8
8/6

Pushed my upper body hard on the first and second sets of benches, killed my muscles.

dreadful

205#

9/9 kip, overhand
6/4+2 kip, overhand
7/6 strict, neutral grip
5/5 kip, overhand
6/10 strict, overhand 30 lb assist

true score = 57

last several WODs have ended with disappointing results, may be time to step back and try something else or start to vary the WODs with some supplemental strength stuff.

warm up: 1 mile run: 7'10"

Bodyweight Lynne: (ring pullups/pushups):

67 ring pullups/217 pushups, 284 total.

last time was normal pullups on bar with 116 pullups/173 pushups for 289. little progress, but also did barely over half the amount of pullups.

ring pulllups are hard! they are not easy!
thank you john welbourne!

FRAT RULES!!!

eric gohl, rookie, herm, s'more, strong lil pony, corey bibolet, jakers, playoff beard, apollo swabie, onefastbird, and all the rest hope you are well!!! kill it!

weight 185 used 185
bp pu's
rd 1 16 15
rd 2 9 8
rd 3 8 9
rd 4 7 7
rd 5 7 8

total 47 47

time 22:00

#266 B Bowen - I have seen increases in my PU and BP. I didn't hit DT as hard as I should have yesterday even though I beat my PR on the by 4 minutes. I always game the PU because I would do 70 the first round and be wrecked the rest of the WOD. I see you increased your PU each round. I did 26 each round this time. Next time I will do 30.

M/230/6'5

15/7
8/4
6/3
7/5
9/2

M/44/185lb

Did as RX'd, but at 190 for bench press:

1rd: 12 BP - 12 strict pull-ups on all sets
2rd: 8 BP - 10
3rd: 6 BP - 8
4rd: 4 BP - 6
5rd: 2 BP - 4

100 feet free sit-ups followed by weighted dips for 4 sets with 25lb

#13 Stephen

Every few months I take a rest cycle. If you're as beat up as it sounds, a rest cycle may serve you well. Listen to your body - it sounds like it's asking for a little time off!

M/39/6ft/210

New to crossfit, and loving it. Scaled bench press tonight. First Barbell bench since i had open heart in Jan for valve repair. (Using DB and lots of pushups). Nothing blew apart will go to body weight next time. Had no spotter and those darn pullups.
185x12 pu 5
185x10 5
195x10 4
195x9 5
195x5 5

Bench @ 165#: 6,8,7,6,6=33
Pullups: 11,13,13,15,15=67
Total: 100

Weight felt very heavy today, not enough sleep!

Still, happy the way I forced myself to try to get more reps each set. Ended up only 5 off my pr total, so all-in-all made some lemonade with lemons.

Bench: 215

First: 13 BP, 14
Second: 6 BP, 11
Third: 6 BP, 7
Fourth: 5 BP, 6
Fifth: 5 BP, 7

135-lbs.
12/20, 12/20, 10/20, 10/20, 9/20

thorough warm-up after ham+knee issues last 2 days
Mainly went for fast pace, rather than failure rep totals
Pull-ups / 175 lb Bench press
30 / 14
20 / 10
20 / 10
20 / 10
20 / 10
21' time

Bench: 175

First: 14 BP, 11
Second: 8 BP, 9
Third: 7 BP, 7
Fourth: 6 BP, 6
Fifth: 6 BP, 7

M/23/170/6'

8/21, 6/20, 5/18, 4/20, 3/9

Slapping myself for the last set of PUs, but not too hard because it ripped my hand open.

Bench 205

17/24
12/17
9/17
7/13
7/16

M/28/74''/205

slish- think your scaling is fine, a wee inconsistent by scaling weight AND reps, but hey- you're on the right track. I emailed you - I replied to your post on Rest Day. You didn't know it, but that's about one of the WORST times to ask a newb Q. If you dont post a Q: first thing on RD, it kind of gets lost in the shuffle of the day's discussion. So now you know :)

bbowen- what corey said. Also my lil sis (who had LASIK) just moved to Japan with her hubby and 3 kids. A bit tied up so no response re: when she got back to CrossFitting. I hope she hurries up and settles in! I want to virtually WOD with her. (C'mon Adobo) I think bingo answered your Q anyway. Just wanted to let you know I didn't forget.

fattony- word bro! where you been? Was talking with Eric bout you few weeks ago. Missed ya. Lil sis still CFing? Big hugs from the dirty Jersey :)

Down the shore tomorrow. Yay for sand between my toes. Boo for missing my bambina, away with daddy and his fam for a few weeks :P

132# = 79% of BW (167#)

6/17, 6/14, 5/15, 4/15, 6/13 = 101 (29 better than last effort in April, mostly due to improved PUs)

M 30lb Bench 5,9,9,8,8
PD 11,13,11,14,22===110
B 50lb Bench 6,14,7,8,6
PU 13,12,10,8,8 ==92
D Rx'd Bench 17,10,6,6,7
PU 34,28,26,26,23 ==183

160

15/15
12/12
12/10
10/10
10/10

So, I found your post on crossfit and decided to give your site a try. (I usually use crossfit for ideas of what to do in the workout aspect). I’ve been doing the HIIT/abs in the morning and working out in the afternoon, and I have to say that I can already see results after the week or so I’ve been doing it. The primary reason I believe is the addition of daily HIIT and the diet change."

Check out this great workout program called the

AX WORKOUT

Google... AX WORKOUT

It's a hardcore fat burning workout. Just read the testimonial.

***FRAT***

I won't be able to do this one today. My work made me come in on friday when I don't usually come in on friday and made me do a whole bunch of real heavy overstock so I'm done for today. DT's after effects got to me while working. I feel overtrained again and I'm going to take the rest of today and the weekend off. Peace out.

P.S. I hate UPS. I told them to leave my Rogue Do-Wins on the porch but they need a signature... *sigh* Maybe I'll get em Monday. :(

38M/5'10"/167#

W/U: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises.

As Rx (170# BP / Strict PU): 10/16, 10/15, 7/10, 5/10, 5/10.

37 + 61 = 98. Sub par performance. Couldn't break away from work to eat. So by the end of the day I was mentally and physically drained. Should have listened to my wife and ate first. Oh well. Chalking it up to a bad day.

190 for bench
11/14
11/20
6/15
6/13
2/13 followed by 15 135lbs

m/39/190/77"

@165

11/5
8/5
7/6
5/5
6/3

10/20
7/14
8/13
4/17
5/13
111
1st 3 rounds of P/U on a rolling P/U bar last 2 on a fixed.

I would like to thank Tyler Quinn and everyone at Crossfit Minneapolis for their hospitality. When I get my box open hopefully I can find the quality of people as there.

m/30/215

15/14
14/13
13/12
12/12
7/4

Gee. Since I can't bench my body weight yet and since my max rep pull-ups is '1'... That ought to make this one go by in about 2 minutes!

###### NOT!!!!! ######

Looks like we'll be scaling this one!

Props to the Globo!

34/213/m/6"0

not as Rx'ed...shoulder impingement issue is not good...didn't really hurt, more of a weakness. Loaded up with 215#, brought it down to my chest, pushed...and got stuck. Adjusted my grip, and managed to get it back up. Really weird! Anyway, went back to about half body weight, 105#. Did 1.5 mile run, so only did 3 sets.

25/22
20/15
15/10

32/m/165

12/20
10/15
6/10
6/10
5/6

Five rounds for max reps of:
Bench press (135lb)
Pull-ups
Squats Body Weight (175)

10/15/12
11/15/12
10/11/12
10/15/12
6/11/10

Rested a bit longer than three minuets between sets.

My bench never seems to go up.

That should read 175lb squats...

Subbed Pushups for BW Bench for professional reasons. Strict Pull Ups. 1 min between exercises:
38/6
19/4
12/3(+3 Neg)
12/2(+4 Neg)
11/2(+4 Neg)

m/21/150/5'7

bp: 14-16-13-10-10
pu: 26-25-25-20-11

total: 170 (pr 180)

slipped off the bar on the last set. weak.

S/f

@205#

13-25
4-12
3-12
3-10
2-10

Much worse than before. No rest btwn sets

I am weak :(
185 lbs (I think, maybe be less)

BP-4,4,4,3,3
PU (purp asst)-18,19,11,13,12

12:43.51
I look forward to destroying this in the future!

had no energy today, I guess DT took it all out of me, since I had crazy energy yesterday.

Warm-up: CFWU x3

Push-ups: 16,17,14,14

WOD: Lynne

1. 5 x 225lb/ 5 pull-ups
2. 5 x 225lb/ 5 pull-ups

Ran out of time...

M/39/6'1"/250

14/18
12/16
12/16
9/15
10/15...137

150 on the bench...This was brutal, a lot harder than I remembered last time

#302 Ax Workout

I would venture to say that virtually all of the folks on this site are not interested in another "get rock-hard abs" workout gimmick. Your repeated efforts to promote your program on this website over the past couple weeks is not appreciated. Please spare us the spam in the future. Thank you.

m/46/178
13-35
11-35
9-34
7-30
7-22
47-156 last time 52-128 used 185 for bp

BP: 165# (-5 from bw)
PU: All kipping/butterfly

8/20
8/18
6/16
5/16
4/14
-----
31/84 = 115 (+3 PR)

Sweet! Did PU's yesterday! Oh well.

M/21/195/6'

21/24
14/17
10/14
10/17
8/14

Bench Reps-63
PU's- 86
First Time-148

Lynne (modified)
Power push ups w/120lb resistance for BW benches strict/controlled pull ups
push up weight = 137lb + 120lb resistance equals a
257lb push up
Power Push ups / Pull ups 5 rounds
9/12
9/10
8/9
8/8
8/8
Total 42/47

M/29/6'3"/194

bodyweight = 194 lbs so I used 195 just to be a badass. The results might not show that though. Boy am I glad I’m not doing this workout 2 months ago when I was 217 lbs. I guess that means the proof is in the zone/paleo pudding.

round 1: 16 bp, 20 pullups
round 2: 15 bp, 19 pullups
round 3: 14 bp, 17 pullups
round 4: 12 bp, 17 pullups
round 5: 11 bp, 11 pullups

I am extremely angry with the last set of pullups. I had a blister/callus reopening and I went to readjust my grip and fell off the bar. There are no redo’s in CrossFit though.

12/20
8/15
6/10
5/8
5/8
4/6

M/47/6' 215

1.15/12
2.10/12
3.8/10
4.6/8
5.5/7

M/28/210

used 205#

20/8
12/8
10/6
11/4
10/4

Gave myself about 3 min rest between sets

Q: Strong lil Pony, do you know that you are awesome?!

I hope that you do. Thanks for the back to back replies. I really appreciate the feedback as a newbie... I've read most of what is available on xf.com and watched videos of the few lifts I wasn't clear on.

I would have continued to scale down weight rather than weight and reps but the YMCA only has 45# rubber plates so I dropped my reps after reducing to 135#. Next time I can shoot to finish the work out at 135#.

In terms of Lynne, I can't do a pull-up at 285# We do have a pull-up machine though... Should I shoot for ten reps of w/e weight or do as close to my bodyweight as possible? Same with bench, I think my max is only about 270#...

Thanks again to you and others who have given me some pos. feedback!!!

M/5-10/195/38 YRS

WOD as Rx'd except added to BW, even 200#

BP- 200# (8)(9)(9)(8)(8)
PU- (25)(23)(20)(20)(20)

Semper FI

37/m/185/6'

11/17
8/20
8/15
8/16
8/16

M/26/185

did a modified "cindy" this morning 16 sets in 15 minutes all p/u were strict

WOD went fairly well....

15/14
15/12
15/10
10/10
10/9

PT two times a day is killin me !!!

Bench @ 200lbs
12, 10, 9, 8, 6 = 45 (-5)

Pullups
31, 27, 23, 20, 16 = 117 (+16)

Total: 162 (+11)

M/26/212/ 5'8'' 3rd crossfit workout ever

Bench(215)/PU

10/7
10/5
8/4
7/6
8/6
Total=43/28 for 71 reps

31/m/195

scaled to "lynne lite" after a long day away. turned out to feel like a smart idea.

5 rounds:
10 reps, #135 bench
15 pull-ups

as rx'd

11/20
7/14
6/10
5/12
5/12

kipping

-FRAT-

#286 Corey-
Thanks for response. I think the pullup increase was in response to frustration at the bench being less than I wanted. And yes, DT was tough.

push up (no bench or gym access)/ pull ups(kips)

27/7
20/5
11/5
11/7 (where did that come from)
10/4
79/31

compare to 090606
69/13 (couldn't kip)

w00t progress

•6(max reps) x Bench Press @ 115 Pounds
•9(max reps) x Pull-up (strict)
•5(max reps) x Bench Press @ 115 Pounds
•9(max reps) x Pull-up (strict)
•4(max reps) x Bench Press @ 115 Pounds
•8(max reps) x Pull-up (strict)
•3(max reps) x Bench Press @ 115 Pounds
•7(max reps) x Pull-up (strict)
•1(max reps) x Bench Press @ 115 Pounds
•6(max reps) x Pull-up (strict)

M/36/5'10/182

No spotter, so I scaled weight to 135#

11/19
12/14
9/15
8/12
6/10

Total Reps: 116

Rested exactly 5 minutes between sets.

~Never Quit!

M/18/164

50# DB presses

12/36
10/32
9/33
9/5 <--Ripped a callous and slipped off
7/4
was on track for pr...

m/26/200#

As Rx'ed w/200lb BP
7/8
5/6
4/5
4/5
3/4

m/5'10'/225/37yoa
I was not ready for the brutality of this WOD!
30/13
20/10
20/10
17/10
15/9

Really "shot the moon" on the 1st set and boy did I pay for it! Took 5 minutes between bench/ pull-up superset. But my powerlifting background really came in handy on the presses, not so much on the pull-ups.

My boy Dave is 6'5"/260/24 yoa
20/13
7/10
7/10
6/10
5/9

We both did strict pull-ups and full range bench presses.

as rx'd:
8/14
7/10
7/10
4/8
6/7

m/35/170

as rx'd with dead hang, wide grip pull ups

12/10
11/8
9/5
7/5
6/4

13 minutes three sets pu and bent rows, lame yes, but I'm on vacation with almost no gym equptment, also ran a 5k with my wife.

D
@home
155# BP jumping pull-ups
5 minutes between sets

Last Time:
12/14
12/14
11/14
10/12
9/12
54/66 total

this time
13/32
11/26
7/21
7/21
7/21
45/121 total
dropped in bench, jumped in pu's

subbed 155 bp, commenced each rnd at 4 mins, so done in ~18 mins total

62+78=140

20/21 this needs some work
10/12
8/13
7/8
6/8
added 20 hspu, 40 windshield wipers, 20 pull up burpees

M/25/64"/160

m/6'/180/31yrs
3/21
4/17
4/15
2/15
2/14 (lost my grip) 97reps total.
5 minute rest as per demo video.
I guess I know where my weakness is. I am no expert but I am confused by the number of questions asked that are answered easily on the site.
NO MACHINES

used 165lbs for BP (body weight 168 today)
as rx'd

8-21
8-20
7-20
7-20
7-16

used 20lbs less for BP than last time, and lost about 40 reps. CF needs to remember that the chest is a major muscle and BP is a powerlift more often.

90# on a Hammer Strength iso-bench press machine
175# assist LifeFitness Pull up/dip machine

15/12
10/10
7/7
5/9
8/10

Very difficult...
m/36/297 Day 20 of Crossfit

115# floor press

13/23
12/17
9/13
6/13
7/15

M/25/140/5'11"

17/42
10/32
8/30
9/25
7/25

Total 205 reps

BW 194 "Lynne"
Five rounds for max reps of:
Body weight bench press (subbed 135#) 9,8,7,7,7

Pull-ups 14,9,10,10,11 (54 total, PB 73)

Did this with less rest than usual; hurrying to play golf with my wife.

What a kicker, been off grid for awhile checkn out affiliate wods for fun. Saw this one and had to come back home.
18/20
15/18
13/18
10/21
11/23
M/32/165/5'6"

Scaled bench @ 165lb
13:20
B PU
8 20
6 15
6 15
6 14
5 12

Did "DT" yesterday...scaled to 135#

13:11.60

Did "Lynne" today

Round 1: 8/30
Round 2: 7/30
Round 3: 6/23
Round 4: 6/23
Round 5: 5/20
Total Reps: 158

Down from "Lynne" PR at 187 total reps. Pull-ups were brutal today and affected my score. NO EXCUSES.

M/23/185/5'10

Round 1: 5/21
Round 2: 3/18
Round 3: 3/17
Round 4: 2/13
Round 5: 3/16

m/30/5'11"/180

used 185 for bench
strict pullups
2 mins rest between rds

1: 6/10
2: 6/9
3: 5/7
4: 3/6
5: 3/5

That was the first video that made me really want to subscribe to the journal, maybe at my next paycheck. I'm curious how he recommends CrossFit athletes who do equal parts olympic lifting and powerlifting to train if the approaches to the deadlift is so different.

This time:
185# bench: 7,7,6,7,6
pullups: 13,11,9,11,10
total: 33+54=87

Last time:
185# bench: 4,6,7,7,8
pullups: 11,9,8,8,9
total: 32+45=77

M/31/6'1"/205

Bench/Pull Up
19/21
12/15
9/13
7/12
6/11

2/11
1/8
1/8
1/8
1/8
no spotter on the bench, didn't feel comfortable really pushing it, pullups off of truck basket.

From Taji, Iraq

4/20
3/15
3/10
3/12
3/12

Doc K

m/32/185/65"

9/21
7/16
5/14
3/8
4/19 (long rest due to some guy talking to me)

20/m/155/5'8

M/41/6'3"/222
Scaled:
135lbs. Bench Press
Assisted Pullups-Gravitron
9/8@130lbs
6/6@130
5/6@140
4/5@150
3/4@150

'Lynne'

58/M/198 - BP @ 185
BP - 8, 9, 10, 9, 5 = 41
PU - 19, 22, 20, 19, 16 = 96
Total = 137

48/F/125 - BP @ 90
BP - 9, 8, 9, 9, 12 = 47
PU - 11, 7, 9, 10, 9 = 46
Total = 93

bodyweight bench 15/8/6/6/6
pullups 12/10/10/10/10

M/22/177/5'5

Did bench press with 185 and pull ups strict with underhand grip because forearms are so sore.

27/20, 15/18, 12/13, 12/12, 9/8

about 3 min rest between supersets

My PR is 109

185#BP: 10,10,9*,8*,10=47
Kip PU: 15,15,11,10,13=64(pr)
*forgot to set safety bars & talked myself out of an extra rep, maybe two!
1st WOD using tape on PU bar since starting my garage gym in Jan. What a difference! Grip not nearly the factor is has been previously.

As RX'd

Bodyweight = 170

10/20
9/20
6/15
5/15
4/15

120 lbs BP
6-5
7-6
6-4
4-4
3-3

bodyweight = 235

10/13
8/10
7/9
7/9
6/7

5 rounds:
155lb bench press
butterfly pullups

14, 11, 8, 8, 8 = 49
35, 23, 26, 24, 20 = 128

177 07/24/2009 (49, 128)
168 06/06/2009 (46, 122)
156 03/22/2009 (45, 111)
91 11/25/2008 (42, 049)
90 11/06/2008 (37, 053)

bench press was bar to chest

3/4 bodyweight BPs. Next time it'll be 7/8. It was raining outside, which made the PUs tricky. AND I wussed out in the first rouns on PUS.

8/15 (That's a wuss-out on PUs. Period.)
7/17
6/6 (Couldn't get the bar dry enough to get a grip)
6/20
7/23

220 2 sets of 3
215 1 set 3
210 1 set of 4
205 1 set of 5

pullups
5
5
5
4
4

only person in gym would have done bw whole time if i had a spotter

so approx 38

BP: 10,10,8,6,4
PU: 21,18,15,13,11

F/29/170cm/56kg

BP 40kg 6x, 45 6x, 47 3x, 47 3x, 47 3x
PU (pronated grip) 7, 6, 6, 5, 5

Not getting any better:-(

As Rx but w/ 185# bench press and strict p/u:
1. 12bp 12p/u
2. 10bp 9p/u
3. 6bp 6p/u
4. 5bp 5p/u
5. 6bp 5p/u
Could have lifted more with more rest b/t sets.
M/28/5'11''/199#

12/11
7/8
7/8
5/7
5/7

170#

Way lower reps than last time... the heat? No excuses.

M/35/180
6/21 5/16 4/15 4/15/ 4/13

41/m/155
trying to train for BP competition
did 205 instead of 155
pull ups were strict-full arm extension
9/20
7/20
5/20
6/12
5/12

This was the first time I have done bench press since my first ever CrossFit WOD. Linda. What an introduction, right?

Total was okay thanks to strong pull ups, but I think we can see where some work needs to be done...

7/17
4/20
5/17
3/11
3/12

Time: 17:20 used 115# for all 5 rds
[ previous time was 21:10. Used 115# for rds 1 & 2, then 95# the last 3 rounds. ] Improving. 2nd time doing the DT WOD.

posted wrong WOD

as rx'd

8/12
7/9
5/7
5/7
4/6

total = 29/41

very disappointed with these totals. thought my reps with both would be much higher.

Matt:
135# bench press (~77% body weight)
52# assisted pull-ups (net 123# -- used 40# assist last time but forgot that amount this time)

10/15
8/10
6(a)/9
5(a)/9 (underhand grip)
5(a)/8

Total 34/50 (33/42 last time)

Karen:
65# bench press (~51% body weight)
52# assisted pull-ups (net 75# - used 64# assist last time)

5(75#)(a)/14
10/12
9/11
8/12 (neutral grip)
6/6+4 (neutral)

Total 38/59 (40/80 last time)

All pull-ups overhand grip unless otherwise noted.

Pulls
12, 12, 12, 12, 12
Bench 155#
12,10,8,7,6,4
Had to hurry..no spotter

9/12
5/10
7/10
8/10
5/8

m/5'10/185

150LB

5/20
5/13
3/12
3/10
3/15

Total: 19/70

Vaughn in Jackson, TN.

Round#/BP/PU's

1 8 16
2 7 14
3 6 15
4 7 13
5 7 12

5 rounds 35 bench at 165# and 70 PU's. Could someone explain WHY I killed this excercise the last time and sucked it out this time? Could it be the heat? I work out outside most of the time.
I am between 7 and 10 reps down from the last Lynne.

30/m/64kg

Weighted press ups, 15kg in a back pack

18/18
15/15
15/15
12/15
10/15

70/78

total 148

M/18/150/70"

3/23
5/22
5/24
4/21
4/23

21/113
134

Chinchen m/30/185/75"
7/22
6/17
4/18
4/18
3/16
total - 115 (pr by 11)

Gunnar m/37/195/73"
12/30
11/26
10/26
10/27
9/26
Total - 187 (pr by 12)

135lbs
7/9(PR!)
7/6
6/6
5/5
4/6

m/40/5'4"/139

used 140 lbs for bp

bp | pu
17 | 31
13 | 24
08 | 22
06 | 18
06 | 19
totals
50 | 114
= 164 (tied pr)

bp reps -2 and pullup reps +2 compared to last time (which was also 164 reps at the same bp weight).

My weight is about 6 pounds less than last time, so bench easier:
72,5 kg benchpress
20/20
20/17
20/15
15/10
15/12
Took really long pauses this time

Last time; w/ 75 kg BPress
1. 20/16
2. 15/11
3. 15/10
4. 12/10
5. 12/10

29/m/65"/155lbs.

155lb. Bench Press:

15,10,8,6,5

Pull ups:

17,13,12,11,10

Sean:

135lb. Bench Press:

Pull downs

Dan:

115lb. Bench Press

Pull Downs

Juli:

35lb. Bench Press:

15,14,13,14,17

Pull Downs

65lb. Bench Press Max!

180 lbs

bench press: 6, 7, 6, 5, 4 = 28

pull ups: 16, 12, 12, 10, 10 = 60

total 88

6-12pf 170#
6-9 175#
4-8 "
3-7 "
4-6 165#

Kelli 95# and assisted pullups 5-5 for all

CFWU- minus pu's

16,16
12,13
11,10
9,10
8,8
Bonus round 13,12
No rest between rounds

BP: 135 weight

10,12
10,4
10,7
10,10
10,5

No rest

bp 215# pu

14 25
12 21
9 17
8 16
7 16

50 95

total 145
about 5 min between rds

24/m/5'10''/180

body wt bench/dead hang pull-ups

16/33
15/27
14/25
14/24
12/21

m/22/180lbs 6'3

Did it at the beach so no bench, push ups instead.

25/25
15/15
12/13
11/12
11/13

rested <2 min between rounds

Done 7/25/09
BW = 213#
Bench (215#): 6, 4, 4, 4, 4 = 22
Pull-Ups: 15, 12, 10, 10, 10 = 57

Total reps: 79

34yom / 206lbs

“Lynne”
Five rounds for max reps of:
Body weight bench press (205#)
Pull-ups

6/7
5/6
4/7
4/6
3/5

Thought there wouldn't be a scaled version so I did as RXd. Should have scaled to pack level. Oh well...good workout.

160/m/19

8/8
8/8
8/8
8/8
7/6

No bench so I subbed decline pushups on paralletes to below parallel and ring dips.

pushups 24/22/18/18/18
ring dips2/2/2/2/1
pullups 26/18/18/18/18
pullups kipped.

It was amazing how fried my triceps were after doing pusups to failure.

M/42/191/6'

First Time:
BP 185#/Kipping PU

3/6
3/6
3/4
3/3
2/2
Total=35

m/39/158 (160 on bench press)
bp: 25-21-16-13-11 = 86
pu: 25-19-15-12-12 = 83
total: 169

M/23/157/5'8"
150#BP/BFK PU's

10/22
6/21
7/18
5/16
3/14

Total BP/BFK PU's = 31/91

BP 185# 17,9,6,6,5 = 43
PU 26,15,15,9,14 = 79

122 total (vs 117 on 6/6/09)
5 minutes per round
no spotter --> held back on BP

BP @ 135#
7-8-9-9-8
PU's
35-27-22-23-23
First ever hand rip. Need to work on Bench

m/40/6'0"/192

10/28
8/15
6/15
6/12
6/12

total: 36/82 (fell short of my last time of 44/87, but set pull-up PR of 28 over last time's 25)

10/25
7/17
6/21
5/20
4/18

Total: 32/101 (133)

Compare to 090606: Total: 27/120 (147)

BP 10,8,7,5,5 PU 21,15,12,12,11
Total 106
Way down on PU (grip fried from DT)

100/126=5x20 push ups--hands&feet on bench, 21,20,20,20,20 pull ups. ran to/from park.
29/116=6,7,6,5,5(155)&26(pr),18,17,20,17 3/24/09
39/101=9,9,8,7,6(130 on smith rack) & 22,22,18,18,21 7/2/08
31/94=8,6,6,6,5(170)& 21,18,18,18,19 3/12/08
31/87=8,6,6,6,5 & 18,13*,18,20,18 1/17/08
22.5/85=6,5,4,4.5,3 & 17,16,17,17,17 12/7/07
22/78=8,6,4,2,2 & 18,16,15,14,15 10/23/07
26/66=8,6,5,4,3 & 17,13,12,12,12 5/26/07
27/66 w/ 175 lb bp 4/20/07
35/72 w/ 175lb bp 12/18/06
29/66 11/10/06
23/53 9/20/06
42/41 on 5/24/06 135lb bp
25/53 on 3/13/06
22/51 on 1/26/06
25/50 on 7/12/05
26/48 on 6/8/05
28/45 on 5/28/05
27/40 on 4/8/05

m/52/173

BP/PU

10/55
9/53
7/40

total 174

YAHOO! 55 pu's is a new adult PR (62 as a teen). The butterfly kip is so much more efficient. Great work Belinda.

M/35/67"/165

BP/PU
16/14
11/8
9/11
8/8
6/8
total 50/49 = 99

not sure where my pull-ups were today...

M/32/146lbs/5'5"

Lost paper with numbers written down so I forgot the breakdowns per round.
Totals were
Bench Press 50
Pull Ups 191

Not my best attempt, but i've been out for a little while

BP = 185#

7/21
5/16
5/16
3/13
3/16

totals= 23/82
105

not my best effort.

bench 5,5,5,4,5= 24

pullups 23,21,21,22,20= 107

total 131pr

bench lower/no spotter

265 PR as rx'd 170#:

26/45
17/36
12/35
12/35
12/35

79/186

21 more reps than last time.

later,
b
m/32/5'8-1/2"/169

oh yeah, I introduced a gym buddy to CF today. He has competed in bench in high school and has won local comp's many times (max wt and max reps at BW bench):

David/34/5'6"/180

233 as rx'd, 180#, strict PU's! (doesn't know how to kip).

36 21
27 20
24 20
25 18
24 18

136 97

That's right, 36 reps of BW bench. And 97 strict pullups. I was humbled.

later,
b
m/32/5'8-1/2"/169

BP: 13/13/12/11/10: 59 (71 pr)
PU: 31/28/28/28/23: 138 pr by 5
Total: 197 (204pr)

m/42/162/6'

bp: 25 (last time: 28)
pu: 57 (last time: 63)

s.u.c.k.s.

2/16, 4/12, 4/11, 3/12, 3/12.

On the Smith machine, unfortunately.

One more bench press, and 10 more pullups than last time.

16/17
12/13
10/9
8/11
6/8

Tough day today...didn't eat right...felt really weak...made it through the couplet, but pretty disappointed.

Rx'd with 185 and kipping.
BP 10, 7, 5, 4, 4
PU 32, 27, 22, 20, 22
Total = 153 (157 is PR at 180)
Happy with pullups but not bench.

7/25/09: 173
4/23/09: 162
11/26/08: 142
11/6/08: 130

Sets: 14/25, 13/25, 10/25, 9/22, 8/22

I was trying for sets of 25 on pull ups. 5 min break between rounds.

M/24/153 GregAwu

BenchP: 135x5,155x5,175x3,185x2,190x1,200F

as rx'd @190lb BP

13/40
11/35
10/30
9/30
8/32

total = 218(PR)

75# bench, kipping pullups (YAY FINALLY!)
BP - 5, 7, 6, 3, 5
PU - 12, 10, 12, 11, 10
total = 81 PR woot!

m/48/177

Started off with some selective stretching. Then I did the wod:

Bench Press, 175 lbs, 47 reps (12-10-10-8-7)
Pull Ups, Kipping, 119 reps (31-26-25-20-17)
166 reps (PR)

Previous scores:
154 reps 090606
153 reps 090322
140 reps 081125
124 reps 081106

Totally destroyed my old PR of 154 reps. Pull ups were really strong tonight. I think that doing lots of chest-to-bar and weighted pull ups is beginning to pay off for me.

My son did the following 3-round version of the wod:

Luke (m/13/125)

Bench Press, 115 lbs, 13 reps (2-5-6)
Pull Ups, Kipping, 110 reps (47-35-28)
123 reps (3 rounds)

Excellent showing, Luke. Especially on your first set of pull ups - 47 reps! Just think, a year ago you could barely do 3 pull ups and now you're closing in on 50. Terrific job, son!

Mama and Brittany took the day off.

225 6/13 6/10 6/10 3/8 4/9 ran 3mi b4

27/m/6'/175

BP/PU: 6/21 (grip slipped!)
7/26
5/30
5/30
5/30
Totals: 28/137 = 165 reps

First Lynne. Kipping pull ups.

Bench press has gone WAY down. Grip was the limiting factor on pull ups.

177 lbs bp
BP/PU
6/6
5/3
4/3
4/3
3/2

14/10 80kg
13/9
10/8
7/8
7/8

30/m/181#/71"/Taji, Iraq

185# BP
11, 9, 8, 6, 5

Strict PU
16, 12, 11, 11, 9

225#BP
10, 6, 5, 4, 3
PU
8, 6, 6, 4, 5

165#bp

Rd1- 15/25
Rd2- 13/20
Rd3- 10/20
Rd4- 9/18
Rd5- 9/15

23/m/180
BP: 12-7-6-5-5 = 35
PU: 16-9-9-8-8 = 50
No improvement from last time, maybe slightly less rest between rounds.

155lb body weight

1: 3, 8
2: 2, 3
had to admit this is weak, so scaled to 120lb on smith machine, still regular pull-ups: my weak attempts at kippers
3: 6,3
4: 6,4
5: 8,5

30/m/5"11"/200

Lynne

Total- 154 way off my PR

130# 15/18
150# 10/15
170# 4/12
150# 7/13
150# 6/10

42/68

M/ 40/ 6'/ 220

No bench to work off of. Used 55# Dumbbells

20/ 12
20/ 13
18/ 10
16/ 10
11/ 7

75# for the first set, but they were curved so it was more of an exercise of keeping them balance than it was doing the press. Switched to 70# for the rest, whose bend wasn't as bad.

7mi bike to gym
6 / 17
7 / 10
6 / 10 (kipping)
8 / 7
7 / 6
7mi bike home

More an issue of grip than the exercises; my body is still ill.

M/25/185/5'11"

BP = 18,13,10,10,11 Total = 62

PU = 21,18,15,16,16 Total = 76

205 lbs
10/20
9/18
8/14
7/14
6/12
6/12

m/26/6'3''/222

175lb benchpress/ pullups

1-10/6
2-7/7
3-4/5
4-4/4
5-3/4

No access to a Bench

Subbed Cindy

19 in 20 Minutes

Not a PR

as Rx'd, w/o spot on bench, 3 min rest bet rounds

10/20
11/16
8/15
8/15
7/17

M/5-11/165
165/135/145/155/135 bench
10 reps each
30 pu reps each
50+150=200

First round:
205 pounds on bench X 3
3 pullups

Switched to Hammer Strength machine since didn't have a spotter for bench. 180 pounds

5 bench, 3 p/u
3 bench, 3 p/u
3 bench, 3 p/u
3 bench, 3 p/u

BW= 180; Used 165# for Bench Press Max reps

Bench Press Max reps: 10+ 10+ 8+ 7+ 6= 41

Pull ups max reps: 25+ 20+ 20+ 15+ 16= 96

Total= 137

M/31/5'9"/152

First time doing Lynne as rx'd (used 155lbs bar).

5BP, 37PU (PR on the PUs)
2BP, 32PU
3BP, 27PU
3BP, 20PU
3BP, 14PU

Totals: 16BP, 130PU
Grand Total: 146

My callouses were biting on the PUs. Was coming off the bar from the pain of them. Still, I guess my hands need to get strong too.

did 1 round (15/21), but just wasn't feeling it. Decided its time to take a few days off (2 months no rest!). Back next cycle...

33/M/195
as rx'd BW:195
BP: 10, 10, 9, 8, 5 = 42
PU: 25, 21, 20, 16, 18 = 100
Total: 142

M/28/6'1/247

245bp/Kipping PU's

11/11
11/14
9/15
6/11
6/20

47/M/184
175 lbs BP
9/10
6/9 (Spotter wife drips sweat in my eye on #7)
8/9
7/9
6/8
36/45

"Lynne"

Five rounds for max reps of:
Body weight bench press (180 pounds)
Pull-ups

5/30
5/27
5/26
5/23
5/23

154
---------------------------------------------
Compare to 090606

5/27
5/22
5/23
5/23
5/25

145

Last time:
13/17
10/15
8/12
8/12
7/12

today:
14/18
9/15
8/13
7/12
5/10

i hate this workout because it seems that every time i do it, i get weaker. i mean, i know i'm weaker now than when i first started crossfit, but i'm much more fit now. its just frustrating...

@ home, as rx'd, 150# BP/bwt

58 reps on BP
124 reps on PU

58 BP
124 PU
bwt 150#

07/26

185 BP:

17 20
14 20
12 15
11 15
10 12

64 82

as rxed (185lb bench)

9 - 30
10 - 20
9 - 20
9 - 20
10 - 25

47 - 120

21-35
15-25
13-22
12-20
11-20

72 Bench reps
102 PU's

Forearms take such a beating during this WOD.

21-35
15-25
13-22
12-20
11-20

72 Bench reps
102 PU's

Forearms take such a beating during this WOD.

Used 168lbs (because I am working at a NATO command and I have a mixture of english and metric weights)

9 / 25
5 / 22
4 / 19
3 / 14
3 / 15

only did 3 rounds of may strict push ups and ring pull ups:

33-22
31-13
31-18

48 m 5'10 200

as rx

8-23
6-20
6-18
6-6 slipped off
5-15

Used 175# for Bench

15-21
11-20
8-12
7-12
6-5

25/M/6'1"/170

With no spotter, had to use a Smith machine for the bench.

BP (170)/PU
14/17
12/14
13/12
9 (yikes)/12
12/13

Total: 60/68 = 128. I felt like I had more PU in me, but the grip betrayed me this morning.

Bench @ 175#

4-12
2-12
2-9
1-12
2-12

Followed up with 3 bench sets to failure @ 135#

12, 10, 10

M/33/190

Not my best day

Round Bench(195) Pull Up
1 15 13
2 11 11
3 7 7
4 5 6
5 4 5
total 42(-9) 42(-9)

On road trip, used a Soloflex for bench and a pull-up bar that wouldn't allow for kips. I did the work, but the numbers were too ridiculous to track. Use 090606 for future comparison.

Running Time
Set 1: BP 6(205lbs) - 6 Pull-Up's 1:10
Set 2: BP 6 (205lbs) - 5 Pull-Up's 4:10
Set 3: BP 3 (225lbs) - 5 8:00
Set 4: BP 3 (225lbs) - 5 12:00
Set 5: BP3+1 (225lbs)spot - 6spot 17:00?

m/6'7"/224/30yrs

M/40/196/6'
200lb BP and Kipping PUs.
Set 1 10/10
Set 2 10/10
Set 3 10/11
Set 4 10/11
Set 5 10/10
Total 102 (PR)

33/m/210/6'5"

8/14
8/11
5/8
5/9
5/8

bad...just bad.

M/28/175
Pu/bp
15/3
9/2
9/2
9/2
8/2

Modified a bit...

135 BP/35lb DB Press/Pull-ups

30/20/20
25/15/18
20/12/15
15/15/15
12/12/12
10/10/10

M/5'11/180/26yo

M/28/6'/205

BP/PU

21/17
10/12
8/8
7/7
7//7

smoked.

M/38/250/5'11"
BP / PU
10 / 11.... 21
4 / 8 .....12 WTF happened here
5 / 9 .....14
6 / 9 .....15
4 / 8 .....12
74 total
This si the1st time I recorded my Lynne score. Lets break 100 next time!!!

M/21/5'10"/168

10/21
9/20
8/15
7/15
7/15

127

MOD (3rd)
BW- 238# Bench- 190# / 50# ast PU (80# norm) 3 min rest
2-5(195#)/3-5/3-5/3-5/3-4
Total= 14/24
Bench felt tired again. Spot would have given me a rep or two. Need at least 5 reps otherwise # too heavy.

CFWUx3 (No PUs, sub BP for dips 45 rd 1, 95 rd 2 & 3)
165 bench
8-30, 7-30, 6-25, 5-25, 3+1-22
(+1 was an assisted rep)

Matt:
60 bench
7+1 (65 for first set only)-15, 10-13, 8+1-10, 7-10, 7-10

160 body weight
BP PU
1. 20 30
2. 17 27
3. 17 27
4. 14 26
5. 13 25

total: 81 135 216 pr by 16

CFWUx3
"Lynne"
BP: 8,8,6,6,4 @145lb
PU: 20,16,14,14,12
Totals: 32,76
PBs by 8,3

155 bwt

5 min rests between sets

bp/pu's
20/35
10/20
8/20
8/21
8/20

total
54/116 pu's

bp/pu
17/17
10/12
7/10
7/10
7/7

1 min rest in between

m 5'8 180 36

175#

18-25
8-15
8-15
8-12
7-12

m/36/155
150 reps

m/29/190/6'1

as rx'd

183 reps (pr) huge pr by 36 reps! keep getting huge pr's lately. crossfit rocks!!!

Used 170 body weight. No spotter for BWBP.
6,17
7,15
8,13
8,12
6,15
Total reps: 107

165# BP

BP/PU
15/15
13/15
7/15
7/14
6/11

43/m/6'/185
mile run 7:48
185 lbs
6/12
7/9
6/11
6/10
5/10
82 total (PR)

m/23/5'7/145

1st crossfit workout after being on vacation for about a week, tough but great to be back, 1st Lynne but really liked it (lots of room for improvement)

BP: 8+8+7+7+5=35
PU: 12+11+10+8+9=50

85 total

BP(180): 11-6-5-4-5 = 31
Pull: 25-25-20-18-18 = 106

Compare to:
080629
BP(180): 11-7-5-4-4 = 31
Pull: 26-22-18-15-15 = 96
080309
BP(180): 10-6-5-5-5 = 31
Pull: 25-21-20-11-11 = 88
071207
BP(180): 9-6-5-4-3 = 27
PU: 20-16-16-17-14 = 83
071023
BP(180): 8-5-5-4-4 = 26
PU: 20-15-15-15-8 = 77

M/40/6'/180

scaled bench to 135lbs

bench/pull-ups
14/11
5/8
5/7
4/4
3/3

I thought this was timed
7:57

bp 9 10 9 8 5
pu 35 36 25 25 20

10,20
10,19
7,10
6,12
6,12

Bench- 135

BP (Scaled to 1/2 BW for BP)

25-17-11-11-10

PU

14-7-8-10-8

Bp: 2-2-2-3(f)-2
PU: 12-12-12-15-14 (changed grip between rd´s)
80 kg. Personal best with total 10 reps Bw BP

m/31/215
BP 225: 6-6-5-4-3
PU 6-6-4-4-4

"Lynne"

Five rounds for max reps of:
65lb bench press
Pull-ups

Bp - 9-7-5-5-6
Pu - 11-16-13-10-12
Total 94

146lbs/32yoa

used 145 on bench

22/24
15/24
10/21
9/18
9/17

Total: 169
Previous: 160
PR: 180

Holy grip failure, Batman!

Male, 29yrs, 198lbs.
used 185 bench
10/18
7/18
5/14
4/15
4/14
total:109

bp 230
3 min. of rest between sets

20/20
10/10
5/10
7/10
7/10

28 m 193

135 lbs bench

18 / 12
15 / 12
12 / 10
10 / 9
10 / 9

subbed push ups on paralettes with feet on 20 Inc box
33-26
27-21
23-22
16-18
16-18

BW 153, BP at 155lb

BP: 15, 8, 8, 7, 8
PU: 39, 19, 22, 23, 12

Total: 46, 115

WAY worse today, even with slightly higher 1st round.

No bench, so sub pushups with 45# bumper on my back, as usual. Balancing it helps ensure good form lol.

Pullups continue to be very difficult for me. Actually down a little from last time.

20/12, 14/8, 15/9, 10/10, 13/8 for totals of 72/47. Was 71/51 last time.

bench at 175lb. 9-7-10-7-6 reps
pull ups: 20-20-20-20-20

total reps: 139

Bench Press 155lbs Pull-ups
15 17
15 20
10 17
9 17
7 17
56 88

Total = 144
28/M/5'5/155

Tschanzy 47m 164 LBS 5'9"

7/28 "Lynne"

Five rounds for max reps of:
Body weight bench press 8-4-4-4-3=23 NEW LOW for bench
Pull-ups 40-30-20-20-20=130 NEW PR for 1 set max and 5 set.

M/32/6'/205

10/10
8/8
8/8
9/8
6/6

Just getting back into the swing after 3 weeks off due to a dislocated knee cap. Perfect workout for that!

175# BP

10/20
10/10
8/10
8/5
8/5

as rx'd, 205#BP

8/12
6/10
5/11
6/10
6/10

Total: 31/53

90# DB bench press 4,3, 85# db bp 5,5,4

deadhang pullups
12, 9, 8, 7, 7

feeling weak, need to eat more

27M 6'5" 216#

BP / PU - 5 mins rest.

5 / 17
5 / 13
4 / 12
5 / 13
5 / 11

total: 23 / 66 = 89

Dumbell Bench Press 80's...last set 65's
Kipping pull-ups

12 33
9 34
8 27
7 26
6 30

41 150 = 191

m/21/195

Push ups/PU
11 (+20kgs)/8 (strict)
11 (+20kgs)/10(strict)
8 (+20kgs)/15 (kipping)
8 (+20kgs)/14 (kipping)
6 (+25kgs)/6 (strict)

25m/210 lbs/6'1

225 BP / Strict Pull-ups
18/14
10/12
6/10
7/10
7/10
25 minutes total

185 BP with BW pull-ups
6/5
6/5
5/5
5/5
5/5
52

165lb bench press/pullups

23/40
16/30
12/30
10/20
10/12

total:203

M/37/6/87kg

BP - 12/8/7/7/7

PU - 25/17/15/15/15

BP difficult - need to train more chest, PU should have done more

(Did a ring based WOD instead at Rushcutter Bay)

10 rounds:
10 ring pull ups
10 ring dips

24:19

Lynne

185lb BP/ PU

rd 1: 6/20
rd 2: 6/20
rd 3: 4/20
rd 4: 3/10
rd 5: 3/12

Total: 104

How come there isn't a Max Benchpress day like there is Deadlifts, Thrusters, Press and Cleans?

BP 215lbs: 7, 4x6
PU: 12, 4x8

175lbs

8/32
7/26
6/16
6/15
5/15

32/104 = 136(1 off tieing PR)

Switched rest days this week. Transposing Thurs, Fri WODS. 29yr old male @ 180lbs.

5 rounds BP, Strict PU:

10/11
10/8
12/6
9/5
8/5

Finished up to 10 reps on PU kipping. Recording strict PU for records/measures.

BP 195 lbs/PUs

4/23
5/19
3/15
3/12
3/15
exactly 1 PU short of old score

Still working up to body weight bench pressing (which is about 179 at the moment); subbed 132lb.

10/15 for each round (dead hang PUs)

B PU
10/25
8/21
6/17
6/22
6/21

Little dissapointed in my bench numbers but I am pretty pleased with my pull ups.

M/185/37/5-10
BP = 185, kipping PU
PU/BP
31/15
30/13
30/11
27/10
27/11

=145/60 = 205 New PR in both.

using assisted bench 140 lb
5-22! new pr PU
5-19
5-19
4-18
4-13

m/24yrs/235lbs

bench press and reg pull-ups

round 1 - 14/14
round 2 - 6/8
round 3 - 3/5
round 4 - 3/3
round 5 - 2/3

with no rest, I had nothing left.

m/35/5'9/177

CFWU - 3. Reg except 12 pushups instead of PU 2nd set. Superman. Burgener.
175 on bench.
16,12,10,8,8=54
24,20,17,17,17=95
Ttl=149-PR
6/6: 15,11,10,8,8
22,20,18,16,16
Ttl 144

21, 20, 20, 17, 11 (rings)
7, 7, 7, 7, 6, 7

170# BP / Deadhang PU's

14/16
10/13
8/10
6/9
5/10
_______
43/58 = 101 total

80kg

23,23
15,20
12,20
10,15
9,15

m/44/175

16/16
11/11
7/9
8/9
8/8
BP= 50
PU= 53
1:30 rest in btw sets

m/44/175

16/16
11/11
7/9
8/8
8/8
BP=50
PU=53

168
18 bench 22 pulls
16-18
14-17
12-16
10-16

135 squat ladder up to 10 minutes 10th round completed

18bench 22pu
16-18
14-17
12-16
10-16

5 minute break; 168#

10 minutes ladder back squat 10 rounds

1st minute 1 rep....

pu 24 15 11 17 15
bp 18 13 14 8 7

6'1 185 age 22 Total reps- 136

135lb bp

bp / pu
-----------
10 / 16
10 / 14
12 / 12 Jump-pu to 15
13 / 6 Jump-pu to 15
16 / Jump-pu to 15

used 185

19/19
13/13
7/9
7/8
7/7

M/40/170

Subbed 135 incline bench:

IBP/PU/Tot
16/35/51
8/17/25
4/12/16
4/10/14
4/10/14

36/84/122
36

170lbs
1. bp 16 pu 21
2. bp 9 pu 16
3. bp 7 pu 12
4. bp 6 pu 11
5. bp 6 pu 10

crappy performance

Brand-X Scaled
3 Rounds - Push Ups for BP (full ROM)

26/13
9/3
7/3

Practiced Pull-Ups afterwards.

Bench: 19,15,13,11,11 = 69 (PR)
Pull-up: 32,26,20,21,21 = 120 (PR)

I weigh 245

bp -185# 8,7,,6,5,5

pu - 7,6,5,5,4

Bp first round 115, after that all rounds at 95 lbs (no spotter, not much experience with bp either)

6-20 pr
13-16
10-20 again
8-15
5-15

42-86 =128 pr!

last time was 100 total all at 95 lbs bp

Wow, I'm retarded. Thought it was 4 sets. Anyways:

Max BP @ 135#: 12/12/9/11 = 44
Max PU: 27/24/22/27 = 100

144

M/20/6'3/197

Scaled to 165 as usual
6-6-6-5-4
15-15-15-15-15

Last time:
5-6-6-4-4
15-13-12-12-12

push up for bench press:
50/25, 30/15, 21/11, 21/9, 21/9

M/25/6'2/217

BP 225

8/7/5/5/3

PU's(strict)

15/11/10/10/10

BP/PU

95lbs/dead-hang PU and I can't kip so...

5/2
8/1.25
4/1
4/1
3/0.9

sigh.

23/m/6'0/170lbs

Bench(165lbs)/pull-ups
Round 1: 8/25
Round 2: 7/25
Round 3: 7/25
Round 4: 7/23
Round 5: 8/21

As rx'd

7/23
6/21
5/20
5/20
4/18

34 yom 207 lbs

205 x 18 + 16 pullups
X 13 + 14
X 12 + 11
X 9. + 9
X 10 + 10
---------
43 & 60

Last time34 yom 203 lbs

205x15 16 pu
X12. 11 pu
X09. 9. Pu
X09. 9. Pu
X08. 8. Pu

43 yom 204 lbs.

155 lbs. x 8 5 pu
x8 3pu+3 jumping pullups
x7 3pu+3 jumping pullups
x7 3pu+2 jumping pullups
x5 2pu+2 jumping pullups

34 yof 130 lbs

65x13 3 pu
x13. 3 pu
x13. 2 pu
x11. 2 pu
85x4 2 pu

@thegym

Press/Pull
23/35
12/25
07/20
07/20
07/20

56/120 (new PU PR)

[PR BP 65]

135# BP

Short on time so could only rest 60s between each set.

BP - 13/10/6/6/7 = 42
PU - 21/15/12/13/13 = 74
Total = 116

3 rounds of max pull-ups and max push-ups:
pull-ups:35,15,17
push-ups:40,20,20

150# bp: 15,12,9,7,6
SUB 80# pd (tendonitis): 19,16,13,11,12

120 total
previous 120

subbed bench with 64 lb weighted push ups (20 lb vest + 20 kilo plate)

push ups / pull ups
1) 10/28
2) 9/22
3) 8/21
4) 8/20
5) 7/19

M/31/201/5'10
Lynne
1reps BP 215lbs, 20 pull-ups
2reps BP 205lbs, 20 pull-ups
3reps BP 200lbs, 20 pull-ups
2reps BP 200lbs, 10 pull-ups
1reps BP 200lbs, 3 pull-ups

F/26/183/5'6
sub: green band assisted pull-ups
10reps BP 75lbs, 13 pull-ups
11reps BP 75lbs, 15 pull-ups
11reps BP 75lbs, 20 pull-ups
10reps BP 75lbs, 20 pull-ups
6 reps BP 75lbs, 9 pull-ups

23.m.140.65"

as rx'd
Bench Press 22, 18, 15, 15, 12 Total: 82
Pull Up 33, 27, 25, 20, 19 Total: 124
Total: 206

Last Time
Bench Press 24, 18, 15, 13, 11 Total: 81
Pull Up 31, 25, 23, 25, 21 Total: 125(PR)
Total: 206(PR)

PRs:
Bench Press 27, 20, 16, 15, 13 Total: 91(PR)

Pull Up 31, 25, 23, 25, 21 Total: 125(PR)

Total: 206(PR)

205 lb press/pull
18/18
12/13
10/13
7/11
5/9

165 lbs. bench press and pronated-grip pull-ups

BP: 15+13+11+10+9 = 58
PU: 13+11+9+8+8 = 49

CFWU x3
Burgener warm-up + extra work on cleans n snatchs
WOD: 220lb/kipping pu's
10/15
7/13
7/10
5/11
8/10
TOTALS: 37 presses/59 pulls
*Had to sub incline press for the first 4rnds (some punk kid was lolly gagging on the flat bench for 25mins!!). I was hoping to get more reps of both exercises in, but with no chalk, no gloves, no staps and no spotter...well, next time.

29/m/185

BP: 18, 14, 10, 10, 9 = 61
PU: 25, 25, 20, 20, 13 = 103

31/m/156/5'6"
BP 16,12,12,9,8
PU 21,19,16,14,14

Did BP at 160 still

24/m/163/6'3"

Bench Press @ 165 lb./Pull-Ups

4/10
3/9
2/8
2/7
2/7

M/39/195

BP: 15,12,10,10,7= 54
Pullup: 20,20,20,20,20=100

7

M/27/6"/168

I mixed this up today and went heavy, bench at 205 and PU's with 25lbs around a chain and deadhang.

BP- 9,7,5,4,3- 28
PU- 16,11,9,7,7- 50

m/25/5'8"/148

150lbs
Matt:
BP:13,9,7,6,6
PU:33,23,17,25,19

Craig:
BP:23,14,10,10,8
PU:15,15,12,13,16

185#
bp: 15,13,11,9
pu: 20,20,20,20

108 PU
55 BP

163 TOTAL

M/39/182/5'10"

2009-07-24 – 153 in 37min (BP - 10X4,11 PU - 17,23,20,22,20) Want 160 next time
2009-06-06 – 102 (BP 8X4,9 PU 12X4,13)

155#

6,12
6,10
7,8
7,7
7,6

Bench has always been my weakness.

165#

BP PU
10 25 (might have been able to do 30)
8 20
9 20
8 20
7 15

6'/195/49

I was not feeling it today! Lol

bp / pu
9 11
8 9
6 7
5 7
4 6

next time I need to have a spotter.

Tally-Ho!

...forgot! Time was 9:25

10/8
8/8
7/7
6/7
6/6
Pullups deadhang chest to bar. 2 minutes rest between sets.

not my best day, but changed it up a little...
WU-1/2mi jog 5deg incline, CFWUx2

Lynne - BW 164, BP=170#
added time element. 0:30 rest after BP, 2:30 rest after PU's:
24/40
14/30
9/20
9/26
8/25

64/141 total (19:35 total time)

way off my PR, but ok considering I usually rest at least 5min between rounds.

1/2 mi walk/jog at 8 deg cool down
15min sauna stretching

later,
b
m/33/5'8-1/2"/164

5'7/33/175

12/10
10/8
7/6
8/7
8/6

TM - 223
(M/24/168lbs - 5'7") Krak

As Rx'd - 175lb bench

BP - PU -
round 1 16 25
round 2 12 22
round 3 10 21
round 4 9 20
round 5 7 20